CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round.

EXAMPLE:

Round 1 perform with KB in the Right Hand & DB in Left Hand

Round 2 perform with DB in the Right Hand & KB in Left Hand

AMRAP X 10 MINUTES

0:30 Bar Hang

0:30 Cross Body Hold

0:30 Farmer Carry

0:30 Front Rack Squat Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

40 Walking Lunges

20 Deficit Push-Ups*

40 Sit-ups

20 Box Jumps (30/24)

– – – – – – – – – – – – – – – – – – –

*Deficit Push-ups: 2″, 4″ or 6″ Deficit
we want to have all in the 4+ range. Walking Lunges & Box Jumps will tax the legs while the Deficit Push-ups will tax the arms and core.

Warm-up (No Measure)

-EXTRA CREDIT-

crazy stuff intense cycling