CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

4 ROUNDS (6 MINUTE CAP)

5 Up-Downs

6/6 DB FR Squat

10 Tuck-ups

30 Single Unders

Strength

Front Squat (2×5 / 1×4 / 1×3 / 1×2)

15 MINUTES TO COMPLETE:

5 – 5 – 4 – 3 – 2 Front Squat

*Adding weight each set

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

2×5

1×4

1×3

FIND rep max x2

-1:30 Rest b/t Sets-

Metcon (No Measure)

DOUBLE – UNDER PRACTICE

8 ROUNDS

:20 WORK/ :10 REST

R1: Single Unders

R2: Single Under High Jumps — Dial in rebounding higher jumps

R3: Single Under Fast Wrists — Short jumps, overemphasize wrist spin

R4: Penguin Taps — Jump and double tap hips to work on rhythm

R5: Single Single Double Under

R6: Single Double Single Double

R7: Double Unders

R8: Double Unders

Workout

Metcon (5 Rounds for reps)

EVERY 2:00 FOR 5 SETS

10 Front Squats (115/75)

MAX Double Unders in remainder of time