CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

AMRAP X 4 MINUTES

0:30 Bike (Moderate Pace)

10 DB Push Press* [Back on Wall]

0:20 Mountain Climbers

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

*One DB. Rubber head in each hand

Workout

Metcon (No Measure)

AMRAP x 10 MINUTES

12/10 Cal. Bike**

10/10 Single Arm DB Push Press

20 Grasshoppers*

*In a tall plank position, opposite leg crosses under and over to opposite forearm. Try to make contact with shin to forearm
**12/10 Cal Row or 200m Run.

Optional Finisher

Warm-up (No Measure)

2-3 SETS

5/5 Single Arm DB Upright Rows @20X2

:45 Ring Plank or Floor Plank

Warm-up (No Measure)

Single Arm DB Push Press

5/5 DB Strict Press —

5/5 DB Push Press (:03 pause at the dip)

5/5 DB Push Press