7 18

                                2018

Warmup:   

66 jump rope forward 
66 jump rope backward 

3 rounds of: 
5 burpees
6 turkish getups, empty
10 Pass Thru
15 sec handsand

Buy-in:  

100 abmat
100 supers
150 sidebends

OR
44 of each on GHD
150 sidebends

Workout: 4 rounds

400m ball carry
8 mil press, 95/65
12 ring row

Finisher:

two rounds

 33 swings
12 turkish getups

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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