CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…3-4 ROUNDS

100m Run

10 Reverse Lunges w/ Twist

10 Push Up to Pike

8 Box Step Ups

8 Up Downs (:01 Pause in Perfect Plank)

Workout

Metcon (Time)

FOR TIME*

400m Run

50 Box Jump + Step-Down (24/20)

40 DBL KB Front Rack Lunges (35/25)

30 Hand Release Push-ups

50 Up-Downs

30 Hand Release Push-ups

40 DBL KB FR Lunges

50 Box Jump + Step-Down

400m Run

Metcon (Time)

OPTION 2

FOR TIME

2 Minutes on Bike Row

30 Box Jumps Or Step Up

20 Lunges

15 Hand Release Push Ups

20 Up-Downs

15 Hand Release push up

20 Lunges

30 Box Jump Or Step Up

2 Minutes on Bike Or Row
*Movement Adjustments*…

Box Jump + Step-Down — Step-ups can be substituted for Box Jumps or shorten the height of the box

DBL KB Front Rack Lunges — Bodyweight Lunges or Air Squats are great substitutions

Hand Release Push-ups — For athletes unable to perform Push-ups have them do DB Floor Press

Up-Downs — Russian KB Swings are a great alternative to keep with the goal of closing and opening of the hip

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching – Full Body

(No Measure)