CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

With a single light DB…

2 ROUNDS

6/6 DB Turkish Sit Ups

6/6 Overhead Split Squats

6/6 Single Arm Upright Rows

6/6 Single Arm DB Presses

6/6 Single Arm Deficit Push Ups*

*Single Arm Deficit Push Ups are with 1 hand on the DB other hand on the floor.

Extended Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 1L / 1R Turkish Get-Up (Building)

MIN 2 – Static Hold of Choice!*

*STATIC HOLD OPTIONS

Wall-Sit – Plank – Active Squat

Bar Hang – Hollow – Superman

Plate OH Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

15 Up-Downs

30 Double-Unders or 90 Single Under

1:00 Wall-Sit

30 Double Unders or 90 Single Under

15 Kettlebell Swings (53/35)|(35/26)

1:00 Plank
– – – – – – – – – – – – – – – – – – – – – – –

BEFORE THE WOD, TRY IT!

1 “MOCK” ROUND

5 Up-Downs

15 Double-Unders/Singles

0:20 Wall-Sit

15 Double-Unders/Singles

5 Kettlebell Swings

0:20 Plank