4 27

                       2017

Warmup:

3 rounds

10 Partner Push Ups
15 Pass Thru
Partner Wheel Barrels

Buy-in:

5x5 Front Squat

 Workout

10 MINUTE AMRAP
30 Double Unders
10 Push ups
10 Push Press

Finisher 

3 rnds
Farmers Walk
Waiter's walk

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

Subscribe to the CrossFit Burbank daily workout Power Grid,

HERE.

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

4 26

                       2017

Warmup:

3 rounds

 One Minute Butterfly stretch

5 Inch Worms
15 Pass Through
Hold Bottom of Squat for 30 Seconds

Buy-in:

Tabata 6's
Hand Stand Holds
L Sits or Hangs

 Workout

5 Rounds
10 Ground to Over Head 135/95
3 Bar Muscle Ups

Finisher 

Interval Rowing 

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

Subscribe to the CrossFit Burbank daily workout Power Grid,

HERE.

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

4 25

                       2017

Warmup:

3 rounds

  
1 minute pigeon stretch (left / Right)
10 Good Mornings (PVC)
15 Pass Thru
Hold bottom of Squat 30 seconds

Buy-in:

3x10 Over Head Squats

 Workout 

50 KB Swing
40 Wall Ball
30 Pull Up
20 Ring Dip
10 Burpee
1 K Run. 

Finisher

 Grip Work.  Hang from Bar/ Pinch Grip

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

Subscribe to the CrossFit Burbank daily workout Power Grid,

HERE.

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

4 24

                           2017

Warmup:  

 2 rnds

100 m run

- hold bottom of squat for 1 min

- 10 partner push ups (head to head, slap alt hands)

-  8 pass thru

    Buy-in:  

10 min EMOM

odd  -  8 strict  pull ups

even - 8 Dips

 Workout:

12 mins

10 deadlift   95/65

7  Hang Clean,  same

5 Push Press,  same

100m run

*All barbell reps unbroken.  

5 burpee penalty  every time bar is put on ground. 

Scale as necessary.

Finisher:

50 v- ups

50 supers

100 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

4 20

                       2017

Warmup:

3 rounds

1 min jump rope

1 min hurdler stretch

10 pass thrus

Buy-in:

Cln practice

 Workout

25 Push ups (slap/clap)

2 rounds of "Helen"

25 Push ups (slap/clap)

Finisher

Interval Rowing

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

Subscribe to the CrossFit Burbank daily workout Power Grid,

HERE.

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

4 19

Warmup:

3rnds
5 burpees
10 lunges
10 passthru
ham stretch

Strength:

5x5
weighted 
dips & ring rows

Workout:

15 Rounds:

 5 CINDY rounds 
(5 chinups; 10 pushups; 15 squats):

10 abmats

4 CINDY

20 abmats

3 CINDY

30 abmats

2 CINDY

40 abmats

1 CINDY

50 abmats

Finisher:

100 back ext
150 sidebends

Movement	5/10	4/20	3/30	2/40	1/50	↓split totals
CINDY
Abmat
round splits →

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