CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

20 Plank Shoulder Taps

10 Plank Jump Ins

10 Jumping Squats

Into…

3 ROUNDS

0:30 Row

10 Up-down to plate

7 Small Kip

→ 5 Big Kip

→ 3 Kipping Pull-up / Ring Row

Workout

Metcon (No Measure)

BODYBUILDING

———————-

3 ROUNDS

10 DBL DB/KB bent over row

25 banded tricep extensions

0:30 hollow Hold

– 10 MINS TO WORK –

Metcon (Time)

5 ROUNDS FOR TIME

25/22 Cal Row

15 Burpees to Plate

7 Strict Pull Up

– 22 MIN CAP –

*Row — sub for 25 calories on the Bike or 300m Run
We want to see a tough effort on all rounds. You need to find an uncomfortable pace and hold it for all 5 rounds. The row should be pushed hard, the burpees smooth throughout, and muscle ups unbroken or 2 quick sets.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pec Release (L)

2:00 Pec Release (R)

2:00 Child’s Pose

Metcon (No Measure)

Coach Timeline

———————

0-17 Warm-up (12 min)

17-27 Bodybuilding(10 min)

27-30 Transition (3 min)

30-52 Workout (22 min)

52-60 Cool Down and Closing (8 min)