CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

3 Inch Worms

5/5 S/A Half-Kneeling Press

7/7 S/A DB Bent Over Row

9/9 S/A Push Press

Strength

Push Press (4-4-4-4-4-4-4-4-4-4)

EMOM x 10 MINUTES

4 Push Press

– Increase weight every other round. Keep weight moderate.

*DON’T FORGET to enter heaviest weight into Wodify!

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*Strength – Building on last week, athletes will be building each minute, keeping the finishing load no heavier than 75% of their 1RM. If they did last week’s Push Presses, they should try and start their first set at their second jump from last week. If you have some new athletes in class err on the lighter side to get them familiarized with the movement!

Warm-up (No Measure)

5 V-Ups

5 Tuck-Ups

10 Scap Pull-ups

10 Kip Swings

8 Kipping Knees 2 Chest

6 Knees 2 Elbow

4 Toes 2 Bar

Running Warm Up…

Complete the 25’ Segment, jog back to the beginning.

25’ Butt Kickers

25’ High Knees

25’ Carioca

100m Run

Workout

Metcon (Time)

FOR TIME

800m Run*

into…

4 ROUNDS

10 Push Press (75-135/40-75)

15 Toes-2-Bar
– 13 MIN TIME CAP –

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*Row 1000/800m