CrossFit Afterburn – BURN 60

7 MIN WARM-UP (No Measure)

Repeat list until time is up
0:30 Row/Bike

10 Bent Over Row [Plate]

10 G2OH [Plate]

10 Good Morning [Plate]

10 Tuck Jump*

10 Sit-up

– – – – – – – – – – – – – – – – – – – –

*Knees to chest

7/11 B60 | RX (5 Rounds for reps)

TABATA

8 SETS OF EACH EXERCISE

[0:20 WORK / 0:10 REST]

TABATA 1

Box Jump [24/20]

TABATA 2

Push-Up

TABATA 3

DB Bent Over Row* [50/35]

TABATA 4

Slam Ball [30/20] [RX+ = 50/40]

TABATA 5

Hollow Flutter Kick

– – – – – – – – – – – – – – – – – – – – – – – – –

SCORE = lowest number of reps for each movement

*DB Bent Over Row = Use 1 Dumbbell, hands holding the rubber heads

7/11 B60 | INTERMEDIATE (5 Rounds for reps)

TABATA

8 SETS OF EACH EXERCISE

[0:20 WORK / 0:10 REST]

TABATA 1

Box Jump [20/15]*

TABATA 2

Knee Push-Up

TABATA 3

DB Bent Over Row** [35/20]

TABATA 4

Slam Ball [30/20]

TABATA 5

Flutter Kick [Rest Shoulders]

– – – – – – – – – – – – – – – – – – – – – – – – –

SCORE = lowest number of reps for each movement

*15″ Box Jump = 3 Pads stacked

*DB Bent Over Row = Use 1 Dumbbell, hands holding the rubber heads

Finisher [Bonus Reps] (No Measure)

Do as much as you can. Empty your tank!
8 MINS TO COMPLETE:

3 SETS

12/12 Concentration Curls