12 13

                           2016

Warmup:

3 rounds: 

15 seconds Fast Feet,

15 seconds butt kickers, 

10 squats,  

5 push ups; 

THEN 
400 m run  

Buy-in:

  TABATA 4's

push ups 

squats
OH press

 Workout

20 minute EMOM
Odd – 10 Wallballs,   20/14
Even – 10 Toes-to-bars  

Finisher

stretch / mobility
and/or
intervals

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