Announcements

– Please reserve the class that you will be attending on the WODIFY APP

CrossFit Afterburn – BURN 60

7 MIN WARM-UP (No Measure)

Repeat list until time is up
8 Push-Up

8 Ring Row [1 Ring]

High knees

Butt kickers

Sideways Jumping jacks

Single Leg forward hop

Frankensteins

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

Perform each movement down the gym the long way, switch to next movement on the way back

Workout

RX: Metcon (Time)

1 Mile Run*

Into…

50-40-30

Ring Row** [1 Ring]

Push-up

– 25 MIN TIME CAP –

RX+ = Elevated Ring Row***

HR Push-up

– – – – – – – – – – – – – – – –

*1 Mile Run = 5 Laps around the building

**Ring Row = Strap hanging straight down. Adjust strap length so shoulders are no more than 4″ from floor when arms extended.

***Elevated Ring Row = Feet on 2 stacked 45s plates.

INT: Metcon (Time)

800m Run*

Into…

50-40-30

Ring Row [1 Ring]

Knee Push-up

– 25 MIN TIME CAP –

– – – – – – – – – – – – – – – –

*800m Run = 2 Laps + Haunted Playground