CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – Plank Hold

MIN 2 – 5/5 Single Arm Ring Rows

MIN 3 – 0:45 Row [Moderate]

MIN 4 – Hollow Hold

MIN 5 – 10 Ring Rows

MIN 6 – 0:30 Row [Hard]

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 0:50 Max Sit-Ups

MIN 2 – 0:40 Max Ring Rows

MIN 3 – 0:30 Max Cal. Row/Bike
The following are goal ranges for each movement to try and hit, each round!

Sit-ups: 20-25

Ring Rows: 18-25

Cal. Row/Bike: 8-14

Optional Finisher

Warm-up (No Measure)

2-3 SETS

10 DB Floor Press in Glute Bridge Hold

5-8 Pike-Ups on Rower