CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

2 ROUNDS (5 MIN CAP)

5 Ring Rows

5 Inch Worms w/push-up

1:00 Row

10 KB Sumo Deadlift High Pulls

Immediately into a trial run …

0:30 Row @ a Moderate Pace

0:30 Recovery Row

Rest for 2-3 minutes before officially starting the workout!

Workout

“ALL IN” (8 Rounds for distance)

4 SETS

:30 Max Meter Row

:30 Rest

-Immediately into :90 AMRAP-

Reverse Lunges

– :30 rest/transition into-

4 SETS

:30 Max Cal Bike

:30 Rest

Optional Finisher

Metcon (No Measure)

2 SETS

10 Push up into arm raise

5/5 Single Arm DB Bent Over Row

10/10 Single Leg RDL

Metcon (No Measure)

Coach Timeline

———————

0-3 Brief (3 min)

3-13 Warm-Up (10 min)

13-23 Workout (10 min)

23-30 Optional Finisher (7 min)