CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Shoulder Taps

5 Push-Up to Pike

:20 Pike Hold

10 Alt Groiners

2 ROUND

:30 Handstand Hold

10 Up-Downs

10 Box Step Ups

10 DB Deadlifts

Skill

Warm-up (No Measure)

(In case you hurt your legs and need to get away from jason on your hands or if you have to stay low and stealthy to sneak away)

3 SETS

50′ HS Walk or Quad Crawl

20 Slow Deadbugs

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

E4MOM x 16 MINUTES

MIN 1-4 – Run 800m

MIN 5-8 – AMRAP of…

9 L-sit DB strict press

15 Plate ground to overhead

-Rest 4:00-

E2MOM x 10 MINUTES

MIN 1-2 – Run 200m

MIN 3-4 – AMRAP of…

2 DB Up-Down (50/35)|(35/20)

4 DB Box Step-Ups (24/20)

(Score is Combined Rounds + Reps)
This workout is going to prepare us to run/bike/row get away from Jason in case he comes after us!

you will be able to jump and step over high obstacles and throw heavy objects at jason when he is chasing you

It will be fun LOL

Metcon (No Measure)

Run adjustment : we can sub Bike (2400m/ 600m) or Row (1000m/250m)