CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP)

10 Cal Row (Stays the same)

10 Squats → Front Squats → Overhead Squats

10 Push-ups → Ring Support Push-ups → Dip Negatives

10 Scap Pull-ups → Chin-ups → Pull-ups

10 Sit-ups → Leg Lifts → Hanging Knee Raises

Workout

Metcon (Time)

3 ROUNDS FOR TIME

800m Run*

30[ttl] FR Reverse Lunge** (95/65)|(65/45)

30-20-10 DB/KB Push Press

– 22 MIN TIME CAP –

– – – – – – – – – – – – – – – – – – – – – – –

*Scale the Run to 50/40 Calories on the Bike or max calories in 4:00-5:00. Let’s try to avoid the Row for today’s workout.

**Lunges = Barbell, or DB/KB

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Slow Bike

3:00 Slow Walk

*Focus on calm nasal breathing.