9 17

                           2018

Warmup:

3 rounds

8 Samson Stretches

10 pass thru
6 burpees

1 minute Butterfly stretch

then

1k run

Strength:  

 dips
 or 
bench press

 Workout

4 rounds

10 pistol squats (5 / leg)

15 OH squats-pvc

20 squats

25 Ring Rows

Finisher

 Interval Rowing

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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