CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3 ROUNDS

8/6 Cal Row

10 Air Squats→ Med Ball Front Squats→ Med Ba;; Thrusters

10 Lunges

10Good Mornings

6 Dive Bomb Push-ups

Strength

Warm-up (No Measure)

-PREP-

10 Glute Bridges

5/5 SL Glute Bridges

10 Banded Glute Bridges

3 SETS x 6 ALT. REPS

SET 1 → Tempo FR Reverse Lunges (21X1)

SET 2 → FR Reverse Lunges –

SET 3 → Weighted FR Reverse Lunge

Metcon (Time)

FOR QUALITY

100 Banded Glute Bridges*

80 Front Rack Reverse Lunge (95/65)

-12:00 Time Cap-

*Work can be completed in any order and broken up by athlete in any way.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

15 Wall Balls (20/14)

12 Cal Row

9 Push-ups