CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

1:00 FLOW SLOW THROUGH EACH:

Bootstrapper

Alternating Cossack Squat

Inch Worm (Legs straight)

Immediately Into…

10 Tempo* Good Morning

30 Mountain Climbers

5/5 Single Arm Ring Row

10 Tempo Sumo Deadlifts

1:00 Plank

5/5 Single Arm Ring Row

10 Tempo Romanian Deadlifts

20 Tuck ups

5/5 Single Arm Ring Row

10 Tempo Deadlifts

*Tempo = 2-0-1

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1: 7 Deadlift*

MIN 2: 15 Dubs/30 Singles + **

*For Deadlift: Start moderate and build to workout weight

**

– 3 Strict Pull Ups + 3 Knee to Elbow

– 3 Switch Grip Pull Ups + Knee to Elbow

– 3/3 Single Arm Ring Rows + 3 Tuck Ups

Workout

Metcon (Time)

4 ROUNDS FOR TIME

70 Dubs [or 140 Singles]*

7 TNG Deadlift (AHAP)

10 Strict Pull Up or 15 Ring Rows

-16:00 Time Cap-

*or 50 Reps of 4″ Plate Hops
Each round should be roughly 4:00

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

10 Slow Reps of Down-Dog to Up-Dog