Announcements

This Sunday 9/1 at 9AM we want to celebrate our transformation challenge. EVERYONE IS WELCOME

CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

15 Jumping Jacks

10 Arm Circles

10 Arm Crosses

3 Wall Walks

Skill

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – 3-5 Reps of strict db/kb press on each arm

MIN 2 – :45 Single, Double, or Triple Under Practice

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 15 MINUTES

Row 200m or 12/8 cal bike

30 Double Unders

15 Handstand Push-ups or 15 DB Push Press (40/30)|(30/20)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Focusing on Lats & Upper Back