CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

8 Alt. Groiners

8 Jump Squats

8 Glute Bridge-Ups

8 Tuck Ups

Skill

Warm-up (No Measure)

Sumo Deadlift High Pull PREP

——————————————-

5 Sumo DL

5 Standing Up-Right Rows

5 Hang SDHP Above knee

10 SDHP

Have members go through one more round

Then…

3 SDHP with Light Load

Warm-up (No Measure)

ON A 12:00 RUNNING CLOCK…

0:30 Max Cal on Bike with just arms

0:10 – 0:20 Hold at top of Pull-up or Ring Row

20 Lateral Flies

Rest 0:30-0:60 Between rounds

Workout

Metcon (2 Rounds for reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – Max Close Grip Pull up or SA Ring Rows

MIN 3 & 4 – Max SDHP (Athlete Choice, AHAP)*

*SDHP are intended to be very heavy sets of 3-5 reps at a time.

Finisher

Metcon (Time)

FINISHER

ON A 3:00 RUNNING CLOCK…

Accumulate Max Time in Elbow Plank

*Whoever goes the entire 3 minutes with a 10 pound plate on their back gets a discounted recovery drink

Metcon (No Measure)

Timeline

0–10 BW Warm-Up (5 min)

10-17 SDHP Review and Initial Loading (7 min)

17-30 Arm Burn(12min)

30-33 Pre-Workout Break (3 min)

33-53 Workout (20 min)

53-60 Finisher and Closing (7 min)