12 26

                           2016

Warmup:

3 rounds

10 Samson Stretches

6 pass thru

10 burpees

1 minute Butterfly stretch

Then

1 k run/row

Strength:     

5x5 or 20s

Squats or deadlifts

 Workout

3 rounds of:

25 Burpee pull-ups

25 KB swings (53/35)

Finisher

Stretching

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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