CrossFit Afterburn – BURN 60

Warm-up (No Measure)

Line Drills…

25’ Walking Knee to Chest Stretch

25’ Walking Quad Stretch

25’ Walking Figure 4 Stretch

25’ Walking High Kicks

25’ Butt Kickers

25’ High Knees

25’ Power Skip

Immediately after Line Drills 2 Rounds of…

10 Scap Push Ups

5 Push Ups to Down Dog

5 Push Ups (3 second negative)

Warm-up

Extended Warm-up

Warm-up (No Measure)

Perform the following Double Under drills with :15 of rest between each drill…

:30 Single Unders (Review the form for Double Unders)

:30 Single Under Lateral Jumps

:30 High Jump Singles

:30 Penguin Jumps

:30 Single, Single, Double Unders

:30 Double Unders

Give 3:00 of DU practice

Warm-up (No Measure)

8 Rounds

:30 of each

-db bent over row

-plank on elbows

-fast singles or DU

-push ups

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run/500/400m Row/.7Miles on bike After Each Full Round (pick one)
– – – – – – – – – – – – – – –

AFTER EACH ROUND [PICK ONE]

– 400m Run [1 Lap + Bus]

– 500/400m Row

– 0.7 Bike