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CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Push-up to Pike-up

10 Bootstrap Stretches

10 Alt. Spiderman Lunges

10 T-spine Rotations

Into…

EMOM x 6:00

[0:30 On/0 :30 Off]

Min 1 – Row (Easy)

Min 2 – Wall Squats

Min 3 – Row (Moderate)

Min 4 – Cossack Squats

Min 5 – Row (Hard)

Min 6 – Back Squats w/ empty bar

Strength

BS: Warm-up (No Measure)

SET 1 → 5 Reps @ 32×1 w/ empty bar

SET 2 → 5 Reps @ 30×1 w/ light weight

SET 3 → 5 Reps w/o tempo and slightly heavier weight

**Teaching section will flow into the Strength session. Athletes should warm up to a moderate weight before starting their working sets.

Back Squat (3-3-3-3-3)

3-3-3-3-3

Back Squat*

*Start moderate and build to heaviest set of 3.

(Score is Weight)

The goal is to reach 85-90% of any previous rep markers which means lets get some weight on that bar!

Workout

Metcon (Time)

3 ROUNDS FOR TIME

13 Back Squats (155/105) (115/75)*

350/300 Row

12 MINUTE CAP

*Squat can come from ground or rack.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:30 Foam Rolling Quad / IT (L)

2:30 Foam Rolling Quad / IT (R)

(No Measure)