1 11

                           2017

Warmup:

3 rounds

100M Farmer's walk

10 pass throughs

10 PVC overhead squats

Rotator rehab

10 burpees
1 minute Butterfly stretch

Buy-in:

5 min handstand practice

5 min snatch practice

 Workout

1000m run/row

Then 3 rounds

15 Thrusters (95/65)

12 Burpees

Then 1000M Run/row

Finisher

Stretching

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

                business                                                            scheduling

1 10

                           2016

Warmup:

3 rounds

10 Samson Stretches

10 pass throughs

bear crawl

rotator prehab

1 minute sitting toe touch stretch

Buy-in:

5 minutes

 kipping pull-up

or

muscle up practice

 Workout

20 min AMRAP

25 box jumps (20/16)

25 squats

25 AbMat sit-ups (or GHD)

25 push-ups (or slap-clap)

Finisher

10 standing broad jumps

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

                business                                                            scheduling

1 9

                           2016

Warmup:

100 jump rope forward and 100 jump rope backward

3 rounds of:

10 Samson Stretch

10 Pass Throughs

10 PVC overhead squats

5 Deep ring dips

Buy-in:

 2k run 

 Workout

5 rounds of:

21 Russian KB swings (70/53)

15 chest to bar pull-ups

9 Burpees

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

                business                                                            scheduling

1 5

                           2016

Warmup:

3 rounds

10 Samson Stretches

10 pass thru

15 KB swings

bear crawl

30 sec Butterfly stretch

Buy-in:

3 rounds for time

400m run

10 turkish getups

 Workout

3 rounds

15 Clean and Jerk (135/85)  

10 Front Squats (135/85)

5 burpee pull-ups

Finisher

50 Overhead walking lunges

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

                business                                                            scheduling

1 4

                           2016

Warmup:

400M run

3 rounds of:

10 pass thru

10 inch worms

10 push press

10 ring rows

Strength:  

5x5 front squat

 Workout

AMRAP in 5 minutes  

"Cindy" Rounds

Rest 1 minute, then

AMRAP in 5 minutes  

7 Deadlifts (185/115)

7 handstand push-ups

Rest 1 minute, then

AMRAP in 5 minutes

30 AbMat Sit-ups

30 double unders

Finisher

Stretching

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

                business                                                            scheduling