Announcements

This Sunday 9/1 at 9AM we want to celebrate our transformation challenge. EVERYONE IS WELCOME

CrossFit Afterburn – BURN 60

Warm-up (No Measure)

20 Jumping Jacks

40 Mountain Climbers

20 Lunges

40 Hollow Flutter Kicks

20 Groiners with Twist20 Air Squats

10 Forward Leg Swings

10 Lateral Leg Swings

After the warm-up review the movements in the workouts.

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1: AMRAP OF

3 Up-Downs

3 KB Swings

MIN 2: Row or Bike

[Moderate Effort]

– – – – Rest 3:00 – – – – –

– – – – – – – – – – – – – – – – – – – – – –

EMOM x 10 MINUTES

MIN 1: AMRAP OF

3 Jump Squats

3 V-UP

MIN 2: Row or BIKE

[Moderate Effort]

Warm-up (No Measure)

FOR RECOVERY

8:00 Flow Stretching*

4:00 Lower Body, Hips & Hammies

4:00 Upper Body, Lats & Shoulders