CrossFit Afterburn – BURN 60

Metcon (Time)

50-40-30-20-10

DU or x2 su (or bike 10,8,6,4,2)

sit up or toes to bar

* run 400 meters after each set

23:00 cap

Metcon (No Measure)

3 sets

max set tempo push up

superset with

max banded tricep extension

-rest1:30-

Metcon (No Measure)

WARM UP

AMRAP X 8 MINUTES

3/3 KB WINDMILLS

5/5 KB UPRIGHT ROW

5/5 SINGLE ARM PRESS

5/5 STAGGERED STANCE GOBLET SQUAT

Metcon (No Measure)

-10 SCAP PULL UP + 10 SHOULDER ONLY KIP SWINGS

-10 KIP SWINGS(FOCUS ON TIGHT AND CONTROLLED KIP WITH FEET TOGETHERE)

– 10 KIPPING KNEES TO CHEST( FOCUS ON HOLLOW TO ARCH

– 5 TOES TO BAR ( KEEP THE MIDLINE ENGAGED DURING THE TRANSITION BACK INTO THE ARCH)