CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

4 ROUNDS

:30 Bike

25’ Forward Bear crawl

25’ Reverse Bear crawl

8/8 DB Cross Body Single Leg RDL

6/6 SA Half Kneeling DB Arnold Press

4/4 SA DB Overhead Split Squat

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 4 MINUTES

10 Cal Bike or Row

10 db snatches* [55/35]|[35/15]

-Rest 3:00 b/t Sets-

*kb only if needed
top speed every round.

We are looking for unbroken sets on all the slam balls and consistent high RPM on the bike. All athletes should try to hit 3+ rounds each interval.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

400m Slow Walk Focusing on Calm Nasal Breathing