11 29

                           2016

Warmup:

1 min jump rope (singles), 

1 min jump rope with L foot, 

1 min jump rope with R foot, 

1 min double unders.

 3 squat penalty for each miss  

Buy-in:

PVC OH lunges (opens/stretches hip flexors)   

 Workout

150 burpees box jumps for time (24/20)

Finisher

 3 rnds,  1 min each: 

"Couch Stretch"  

 Pigeon   

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

FitWorks blog at BlogWorks,

HERE.

CrossFit Burbank mainsite,

HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

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