5 1

                       2017

Warmup:

2 Rounds

400 M Run
1 Minute pigeon Stretch
15 Pass Through
Hold Bottom of Squat for 1 Minute

Buy-in:

3 Rounds
Far-aways

 Workout

KB Swing/Burpee Ladder
(Descending and Ascending by 2's)

20 KB swing 2 Burpee
18 KB Swing 4 Burpee    Continue until....

...

4 KB Swing   18 Burpee
2 KB  Swing   20 Burpee

10 Push Press

Finisher 

3 rounds 
 L-Sits - 30 Seconds
superman hold - same

5x5 Front Squat10 MINUTE AMRAP
30 Double Unders
10 Push ups 

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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