9 14

                      2017

Warmup:

3 rnds

Bar hang, 30 sec (one-arm if able)

 10 inch worm

10 wb

Plank, 30 sec

Strength:     

20 turkish getups

 Workout

4 rnds

12 push press, 95/65

12 bx jmp, 24/20

12 s dl hp

Then

75 swings, 53/35

5 burpess per break

Finisher

3 rounds 
L sits 30 sec
100m faraways

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

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