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CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Singles

5 Inch Worms + Push Up

5 KB Deadlift

5/5 SA KB Strict Press

Then…

2 ROUNDS

20 Fast Singles

10 Tuck Ups

5 KB Upright Row

5/5 KB Push Press

Skill

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to Heavy Set of KB Complex:

1 SA KB Deadlift

1 SA KB Sumo DL High Pull

1 SA KB Russian Swing

1 SA KB Hang Clean

1 SA KB Hang Snatch

*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10 Unbroken Double Unders•

10 Knee to Elbow

5 Strict Dips (Box, Ring or Bar)

*Double Unders increase by 10 reps each Round.

-Rest 2:00–

AMRAP x 7 MINUTES

10 KB Sumo DL High Pull (53/35)|(35/26)*

10 Knee to Elbow

5 Strict Dips (Box, Ring or Bar)

*KB SDHP increase by 5 reps each Round.

(Score is Rounds + Reps)

Warm-up (No Measure)

KB SUMO DL HIGH PULL…

3 KB Deadlift + Shrug

3 KB SDHP

KB CLEAN…

3 KB Hip Pop

3 KB Hip Pop + Shrug

3 KB Clean

KB SNATCH…

3 KB Hip Pop + Shrug

3 KB High Pull

3 KB Snatch

DOUBLE UNDERS…

10 fast singles

10 single tap penguin hop

10 double tap penguin hop

10 double unders or attempts

KNEE TO ELBOW…

3 Kip Swings + 3 Knees to Chest

3 Knee to Chest with Elbow Bend

3 Knees to Elbow