1 9

 

                          2018

Warmup:   

3 rounds 
7 inch worms  (at bottom hold seal stretch for 5 seconds)
15 pass through
10 partner push ups

Strength:

3x20 bw dips
 Or
5x5 weighted chinups

Workout

8 min amrap
12 pull ups
12 wall ball   20/15

Rest two mins then:
6 min amrap 

12 ab mat
25 double unders

Finisher

Grip work - pinch grip / hang from bar 

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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