CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

3 ROUNDS

4/4 S/A DB Suitcase Deadlift*

5 Up-Downs

20[alt] Plank Shoulder Taps

5 Inch Worm + Tempo Push Up [2-1-1-1]

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

*increase weight over the course of 3 rounds)

Tempo Push-up: 0:02 descent, 0:01 pause at the bottom, fast up and 0:01 pause at the top

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

12 Up-Downs

10 Sit-ups

8 DB Deadlifts

6 Push-Ups

-Rest 3:00-

Repeat!

Optional Finisher

Warm-up (No Measure)

2-3 SETS

6/6 Single Leg KB RDL

12 Glute Bridge Ups

:30 Glute Bridge Hold