CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

With one LIGHT dumbbell …

1 ROUND

10 Alt. Bodyweight Lunges

8 Cal. Bike (conversational pace)

5/5 Single Arm DB Deadlift (DB btwn. legs)

10 Alt. Bodyweight Jumping Lunges

6 Cal. Bike (Pace for the workout)

5/5 Upright High Pull + Punch*

10 Alt. Lunges w/DB (experiment how to hold the DB)

4 Cal. Bike SPRINT (not the pace for the workout)

5/5 DB Muscle Snatch

Workout

Metcon (Time)

FOR TIME*

40-30-20-10

Alt. DB Snatch

Alt. Single DB Lunges**

*10 Cal Bike After Every Full Set

** 30-20-10-5(less volume option)

-15:00 Hard Cap-

Warm-up (No Measure)

Coach Timeline

0-3 Brief (3 min)

3-10 Warm-Up (7 min)

10-13 Weight Changes, Final Teaching Moments (3 min)

13-28 Workout (15 min)

28-30 High Fives (2 min)