11 8

                           2016

Warmup:

3 rounds

30 seco high knees

30 sec  RL plank

10 pvc OH squats

30 sec RL  calf stretch. 

Buy-in:

3x15 OH squats

 Workout

4 rds

7 thruster 95/65

14 over-shoulder ball drops

21 box jumps, 24/20

Finisher

Tabata ab mats (8's)

150 side bends

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

                business                                                            scheduling