CrossFit Afterburn – BURN 60
Warm-up
Warm-up (No Measure)
2 Rounds for QUALITY…
1:00 Bike (60% effort → 70% effort)
5 DB Suitcase DL
5 DB Bicep Curls
5 DB Strict Press
10 Scap Push-Ups
Then grab a slightly heavier DB and complete…
3 Rounds with heavier DBs…
0:30 Bike (75% effort → 80% effort → 85% effort)
5/5 SA DB Swing
5/5 SA DB Push Press
5 Tempo Push-Ups (21X1)
Workout
Metcon (AMRAP – Rounds and Reps)
“TRIPLE AMRAP”
AMRAP x 7 MINUTES
8 DBL DB Ground to OH (35/25)|(25/15)
8 Up-Down
16 Push-up
-Rest 3:00-
AMRAP x 5 MINUTES
6 DBL DB Ground to OH (35/25)|(25/15)
6 Up-Down
12 Push-up
-Rest 2:00-
AMRAP x 3 MINUTES
4 DBL DB Ground to OH (35/25)|(25/15)
4 Up-Down
8 Push-up
Metcon (No Measure)
EXTRA CREDIT (optional)
2-3 ROUNDS
10 push up
10 db overhead tricep extension
:30 max banded tricep extension
:30 – :90 rest between rounds