Thursday

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