CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

1000m row

(every 15 strokes, do 5 hard pulls)

into

2-3 sets

50′ front rack carry

10 banded good mornings

3 Minutes

max box jumps

Strength

Deadlift (1 REP MAX)

Metcon (No Measure)

3 Sets

15 db/kb RDL

30 Banded tricep extensions

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling*

*Focus on quads and hips