September 2019
Saturday
CrossFit Afterburn - BURN 60Warm-upWarm-up (No Measure)AMRAP x 5 MINUTES* :20 Bike (Workout Pace!) 16 Shoulder Taps 8 Forward Lunges 6 Up-DownsWorkoutMetcon (Time)EVERY 3 MINUTES [...]
Saturday
CrossFit Afterburn - BURN 30Warm-upWarm-up (No Measure)AMRAP x 6 MINUTES (or 3 rounds) 10 Alt. Samson lunges (lunge with an overhead reach up to the [...]
Friday
CrossFit Afterburn - BURN 60Warm-upWarm-up (No Measure)3:00 min Bike/Row... [Just FLOW and feel good] Then… 3 Rounds 5 Inch-Worm Push-ups 5 Broad Jumps (land in [...]
Friday
CrossFit Afterburn - BURN 30Warm-upWarm-up (No Measure)2 ROUNDS 5 Knee Push-Ups 10[alt] Plank Shoulder Taps 100m Jog 5 Wall Squats 10[alt] LungesWorkoutMetcon (No Measure)EMOM x [...]
AT HOME BURN
CrossFit Afterburn - AT HOME BURNMetcon (No Measure)-Run for 10 minutes -3 Rounds 1:00 Max Hollow hold 1:00 Max Russian Twist 1:00 minute rest -Run [...]
Thursday
CrossFit Afterburn - BURN 60Warm-upWarm-up (No Measure)4 ROUNDS INCREASING EFFORT EA. ROUND 200m Row 7 Up Down Broad Jumps 7 Jumping Squats 7/7 DB Upright [...]