CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

1 ROUND of Line Drills

25’ Walking Quad Stretch (with hands, pull one heel towards the glute)

25’ Walking High Kicks

25’ Butt Kickers

25’ High Knees

25’ Single Foot Hop (L/R)

Grab a LIGHT pair of DBs and immediately dive into …

2 ROUNDS*

4 Up-Down Box Step-Overs → 4 Burpee Box Jump-Overs

4 DBL DB Sumo Deadlifts → 4 DBL DB Sumo Deadlift High Pull

100m Jog → 100m Jog

4 DB Deficit Push-Ups on Knees → 4 DB Deficit Push-Ups with or without knees

Warm-up (No Measure)

5 DBL DB Sumo Deadlifts

5 DBL DB Sumo Deadlift High Pull

5 DBL DB Hang Muscle Snatches

5 DBL DB Power Snatches

Workout

Metcon (AMRAP – Rounds and Reps)

16 MINUTES AS MANY ROUNDS

7 Burpee Box Jump Overs

14 DBL DB Snatch

200m Run

14 DB Deficit Push-Ups