December 2018
12/06 workout B30
CrossFit Afterburn - BURN 30Metcon (No Measure)5 sets 8 strict shoulder press :30 plank on each sideMetcon (No Measure)10-15 minutes 6 ring rows 9 seated [...]
12/06 workout B60
CrossFit Afterburn - BURN 60Metcon (Weight)6 rounds 3 front squats 6 back squats 9 broad jumpsYou will do the front squat, back squats and broad [...]
12/05 workout B30
CrossFit Afterburn - BURN 30Metcon (No Measure)3 sets -med ball front squat with straight arms x 8 -reverse grip barbell row x 8 -straight body [...]
12/05 workout B60
CrossFit Afterburn - BURN 60Metcon (Time)-Buy In: 3 laps running Directly Into… 3 Rounds: 7 Handstand Push-ups or 14 dumbbell push press 20 reverse lunges [...]
12/04 workout B30
CrossFit Afterburn - BURN 30Metcon (No Measure)3 sets Snatch grip RDL X 10 Plank to elbows x 10 ham curl x 10Metcon (AMRAP - Reps)Two--Four [...]
12/04 workout B60
CrossFit Afterburn - BURN 60Metcon (Time)Barbell Cycling 15-12-9: Front Squats (95/65) Lateral Barbell Burpees REST 1 MINUTE 12-9-6: Front Squats (115/80) Burpee Box Jumps (24/20) [...]
