CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3 ROUNDS

250m Row (Stays the same)

7 Squats (stays the same)

7 Push-ups → Ring Support → Dip Negative

7 Scap Pull-ups → Chin-ups → Pull-ups

7 Sit-ups → Leg Lifts → Hanging Knee Raises

(scale up movement if you can every round)

Workout

Metcon (No Measure)

EMOM x 24 MINUTES*

MIN 1 – Row for Cals

MIN 2 – Up-Down Box Jump (24/20)

MIN 3 – KB Farmer Carry (AHAP)

MIN 4 – Sit-Ups (GHD Optional)

*:45 work / :15 rest for all movements
Long and hella sweaty! After yesterday’s weightlifting bonanza, we are diving into some ‘cardio’. For today, we are looking for a mandatory :45/:15 split on all movements which will give the athletes plenty of time to transition. Across this EMOM, you should try to hold a moderate and repeatable pace, matching numbers from round 1 to round 6. If you want to dose this workout “up”, they could row at a higher pace and push the pace on the Up-down Box Jumps as well. This will make the workout SIGNIFICANTLY more terrible.

Optional Finisher

Warm-up (No Measure)

“RUMP PUMP”

3 SETS

25 Glute Bridge-ups

into…

1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-