CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

30 Single unders

20 BEAST TAPS

10 bent over flies

10 Barbell RDL

Strength

Sumo Deadlift (5-5-3-3-2-2)

5-5-3-3-2-2

Sumo Deadlift

-1:30 Rest b/t Sets-

Workout

Metcon (3 Rounds for reps)

TABATA

8 SETS, :20 WORK/ :10 REST

TABATA 1 – db/kb hang power clean

TABATA 2 – Ring row

TABATA 3 – Up-Downs

TABATA SURPRISE

-1:00 Rest b/t Tabatas-
Each round for the scoring is the different Tababta.

Score is the reps for the 3 Tabatas

Metcon (No Measure)

SUMO TEACHING

3 SETS x 5 REPS

SET 1 → Focus on upper back flat and shoulders pulled down and back, prior to the first pull.

SET 2 → Focus on engaging the hamstrings by keeping the shins vertical, prior to the first pull.

SET 3 → Focus on squeezing the glutes together, prior to the first pull.