Announcements

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CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3 ROUNDS

0:30 Row (Moderate)

0:30 Swinging Arm Crosses

0:30 Arms Up & Back

0:15[e] Doorway Stretch

10 Push-Up Negative to Downward Dog

Into…

TABATA (8 ROUNDS 0:20 ON/0:10 OFF)

ROUND 1 & 2: Right Leg Single Unders

ROUND 3 & 4: Left Leg Single Unders

ROUND 5-8: Single Unders

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Dubs [or 150 Singles]

500/450m Row*

25 Hand Release Push-ups

– 20 Minute Cap –

– – – – – – – – – – – – – – – – –

IF NOT ENOUGH ROWERS:

400m Run or 25/29 Cal Bike

Finisher

Metcon (No Measure)

3 SETS

25 Empty Barbell Curls

25 Glute Bridge-Ups