CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

Graduated Movement Warm-up…3 rounds, each round the movement ‘graduates’ to more complex version. Start slow and gain speed as you get warm.

3 ROUNDS, 7-10 Reps Each

Cal Row (stays same each round)

Squat → BS → FS

Push-up→ Ring Support → Dip Negative

Scap Pull-up → Chin-up → Pull-up

Sit-up → Leg Lift → Hanging Knee Raise

Strength

Push Press (3-3-3-3-3)

3-3-3-3-3

Push Press*

*Build to 3RM Push Press.

15 Min CAP

Workout

Metcon (No Measure)

3 SETS

2:00 Max Cal Row

1:00 Max Plank Hold

1:00 Max Push Press(M 45#-75#/F 15#-55#)

-1:00 Rest b/t Sets-