CrossFitBurbank.com HERE
(626) 863-0008                       (818) 939-1188
business                                  scheduling

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

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Monday, December 9

12 9

 WARMUP
10 min
10m Bear Crawl
30 sec Super Front Rack
10m Crab Walk
30 sec Plate Hops
10m Duck Walk
10 Air Squats 2 sec pause at bottom



BUYIN
1k run


WORKOUT
8 rnds
8 Power Cleans 75/55
12 Front Step Lunges 75/55
25 Doubleunders  or
      50 Singleunders
1:00 Rest


BONUS

2:00-4:00  Each
Glute Smash & Floss   (ea/s)
Calf Smash   (ea/s)
Quad Smash & Floss  (ea/s)



Thursday, December 5

12 5

WARMUP
3 RNDS
8 passthru
6 burpees
10 ringrow
1 min hang



BUYIN
any strength move


WORKOUT
altap
  800m Run
40 Russian KbS  53/35
  600m Run
30 Russian KbS
  400m Run
20 Russian KbS
  200m Run
10 Russian KbS


BONUS
4 Rounds  
 10 Pallof Press  (ea/s)
10 Supine Leg  Raises

Wednesday, December 4

12 4

WARMUP
3 RNDS
10 Scap Pullups
20 sec Deadhang
12 Air Squats
20 sec Squat Hold

3 RNDS
8 Box Pushups
15 Banded Tricep Extensions
1 MIN Plank
                               

BUYIN

Accumulate 5-7 Sets
3-5 (weighted)  Pullups
     or
3-5 Pronated Negatives

WORKOUT
CINDY
20 MIN amrap - Goal 12+
5 Pullups
10 Pushups
15 Air Squats


BONUS
   2:00 Jog
4:00 Seated Straddle
   2:00 Jog
2:00-3:00 Classic Tricep & Lat Stretch   (ea/s)
   2:00 Jog
2:00-3:00 Pigeon   (ea/s)

Tuesday, December 3

12 3

WARMUP
8 minutes Smooth w/just Barbell
8 Romanian Deadlifts
    50m Shuttle Run
8 Front Squats
    50m Shuttle Run
8 Press
    50m Shuttle Run
8 Thrusters


WORKOUT
10 minutes
         Accumulate
Thrusters
     10, 10, 10, 10

Rest 3:00

10 minutes
accumulate
Power Cleans
     10, 10, 10, 10

Rest 3:00

10 minutes
accumulate
4 x 12 sec Airbike/Row 
   For Max Wattage


BONUS

2 RNDS
2:00 Airbike
2:00-4:00 Calf Smash    (ea/s)
2:00 Airbike
2:00-4:00 Pec Smash     (ea/s) 

Monday, December 2

12 2

WARMUP
2-3 rnds
10 PVC Passthroughs
10 Front to Back Lunges (ea/s)
10 Scap Pushups
10 Banded Face Pulls


BUYIN
3 rnds
10 BtN Press
5 Wall Squats

then

12 min
5-7 Sets
5 OH Squats 

WORKOUT
ALTAP - goal under 10

50/40 Cal Row
100 Doubleunders
     or  250 singles
30 Burpee kn to elb

BONUS
3 Rounds  - For Quality
10 Single-leg Glute Bridge   (ea/s)
10 Half Turkish Getups   (ea/s)
10 Tuckups