4 10

                           2017

Warmup:

3 rnds

5 burpees

10 passthru

5 OH sq
rotator cuff prehab

Strength:     

 3x10 deadlift or sq

 Workout:  Abmazing

rounds in 20 min

33 abmat

33 supers

8 handstand pushups

30R-30L sidebends, 53/35

Finisher: 

2k run

 Or

30 turkish getups

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

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FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

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

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