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CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

10 Up Downs

0:30 Dead Hang

0:30 Plank Hold

Into…

2 ROUNDS

0:30 Alt. Crossovers

0:30 Alt. Scorpions

0:30 Alt. Spiderman Lunges

0:30 Bird Dogs

Into…

3 ROUNDS

5 Inchworms + Push-ups

10 Scap Push-ups

10 Scap Pull-ups

Skill

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK…

Pull-Up Progression*

*Bar Hold

Front / Back Positions

Dynamic Kip Swing

Kip Swing + Knees-Up

Single Pull-up

into…

5 SETS FOR QUALITY

2 Kip Swing + 1 Pull-Up + 2 Kip Swing

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

8 C2B Pull-Ups

200m Run

If running is not an option, it can be subbed out for a 15/13 Cal Bike or 300/250m Row

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Lax Ball Pec Smash (L)

2:00 Lax Ball Pec Smash (R)