8 20

                                2018

Warmup:   

100 jump rope forward 
100 jump rope backward 

3 rounds
10 Samson Stretch 
10 Pass Throughs 
5 Deep ring dips

Buy-in:  

150 sidebends
100 abmat
100 supers

Workout:

 9 min:

 15 toes to bar
20 push-ups, feet on box (10/16)

2 min rest, then

 9 min:
10 OH box step, 44/26

12 one-arm kb swings, same

Finisher

interval row or run

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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