CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

2 ROUNDS (2:30 CAP)

3 Push-Up to Pike (Down Dog)

4 LIGHT KB Suitcase Deadlifts

5 Cal. Row

-Rest :30 // Quick Teaching-

2 ROUNDS (2:00 CAP)

8 Alt. Shoulder Taps in Pike Position

6 Cal. Row

4 Moderate-Heavy KB Suitcase Deadlifts

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

21 Calorie Row

15 Pike Push-Ups

9 KB Suitcase Deadlifts

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

15 Glute Bridge Ups

1:00 Glute Bridge Hold

15/15 Clam Shells

0:30/0:30 Side Plank