6 21

                         2018

Warmup:   

  100 jump rope forward and 100 jump rope backward

3 rounds

10 Samson Stretch

10 Pass Thru

10 PVC overhead squats

5  ring dips

Strength:    

3 rnds
1 min Handstand hold
15 ring rows

Workout:

12 MIN

12 toes to bar 

12 slap push-ups with feet on a box (10/16)

12 KB swings 53/35

Finisher:

Interval rowing
Goals

  

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

FitWorks blog at BlogWorks,

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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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