1 11

                       2018

Warmup:    

Row - 500 m row 

then

2 rounds

15 pass thru

30 sec Sampson stretch (each leg)

30 sec seal stretch 

Hold bottom of squat  - one minute 

Strength: 

4 rounds 
10 over head lunges (weighted barbell or wall ball)
30 second L sit

Workout

21 15 9
Over head squat 95/65
Box jump 24/16
Dead lift

Rest 3 mins then

3 minute max kettlebell swings 44/26

* score separately

Finisher

Bench press  

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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