CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

General Warm Up

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2 Rounds

10 Cat/Cow

0:30 Deadbug

0:30 Sorenson Hold

15 Banded Good Mornings

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Then-

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10 Minute Amrap

5/5 Single Leg RDL

16 Reverse Lunges

0:45 FLR plank or on hands

Extended Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK…

Build Load & Refine Technique for Workout

Workout

Metcon (Weight)

20 Minute EMOM

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3 Heavy Deadlift

(65%-80% of 1RM)

Whatever feel heavy today!

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike

3:00 Foam Rolling

Metcon (No Measure)

Coach Timeline

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0-10 General Warm Up (5 Min)

10-13 weights and rings out (3 Min)

13-23 kb/rings Warm Up (10 Min)

23-33 DemoSkill+build weight (10 Min)

33-35 Bathroom + Water Break (2 Min)

35-55 Workout (20 Min)

55-60 Fist Bump + Closeout (5 Min)