CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Box Step up

5/5 DB Strict Press

1:00 Alt. Deadbugs

THEN…

2 ROUNDS

8 Box Jump + Step Down

8/8 DB Push Press *Non-working hand holds DB at shoulder

1:00 Alt. Bird Dogs

THEN…

2 ROUNDS

10 Box Jumps *Fast

10 DB Push Press

1:00 Plank Hold

Workout

“THE 20/20 EXPERIENCE” (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

20 Box Jumps (24/20)

20 Push Press (115/75)|(75/55)

*Every 3:00 including 3,2,1 go…perform 20 Sit-Ups

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Calf/Achilles Smash on Barbell (L)

2:00 Calf/Achilles Smash on Barbell (R)

(No Measure)