7 25

                           2017

Warmup

3 rounds

10 Samson Stretches

10 pass throughs

6 burpees
1 minute sitting toe touch stretch

1 minute hurdler stretch

Strength:     

5x5 Strict Military Press  

 Workout

30 ring/bar muscle ups

OR

30 chest to bar pull-ups, 30 knees to elbows &  30 ring dips

OR

60 pull-ups &  60 ring dips

Then 3 rounds

10 Front Squat (135/85)

400M Run

Finisher

100 AbMat Sit-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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