Warmup:
3rnds
5 burpees
10 lunges
10 passthru
ham stretch
5 burpees
10 lunges
10 passthru
ham stretch
Strength:
5x5
weighted
dips & ring rows
weighted
dips & ring rows
Workout:
15 Rounds:
5 CINDY rounds
(5 chinups; 10 pushups; 15 squats):
(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
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 is CrossFit in near and around Burbank
824 Hollywood Way, Burbank, CA 91505
(626) 863-0008 (818) 939-1188
business scheduling
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