CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3:00 PROGRESSIVE WARM-UP ON BIKE

1:00 – Conversational Pace

1:00 – Moderate Pace

:30 – Workout Pace

:30 – Cool Off Pace

Into…

3-4 SETS (7:00 Time Cap)

10 Alt. Samson Stretches

5 Strict Pull-Ups

10 DB Sumo DL (light w/ perfect positions)

10 DB Bent Over Row

25’ Quadruped Crawl

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

3 SETS

12 strict toes 2 bar

12 tempo bent over row db/kb

12 tempo floor presses or 6-12 HSPU

Workout

Metcon (Time)

IN TEAMS OF 2 …

FOR TIME**

140 Wall Balls

200m Run

140 Cal. Bike

200m Run

140 Sit-Ups

200m Run

140 Alt. DB Snatch

200m Run

*Valentine’s Day Workout – “CUZ I LOVE YOU”

**P1 Works while P2 Rests. Split reps in any way, but complete in the written order. Partners Run the 200m together!