CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES

8 Air Squats

8 Push-ups

8 Straight Leg Sit-ups

100m Run

Extended Warm-up

Warm-up (No Measure)

**OPTIONAL**

EMOM x 6 MINUTES

MIN 1 – 5-7 False Grip Tempo Ring Row (2121) or 3-5 False Grip Tempo Pull-up (2121)*

MIN 2 – 10/8 Cal Bike

*Focus should be on maintaining the False Grip the entire pull.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

20/15 Cal Bike

20 Sit-ups

Strict Gymnastics Pull*

*Athletes have the choice for the strict pull…

1-3 Strict Muscle-Ups

5-10 Strict Pull-Ups

7-15 Strict Ring Rows

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Low Back & Hammies

5:00 Long Hold Stretching Low Back & Hammies