CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

ON A 12:00 RUNNING CLOCK…

2 ROUNDS

1:00 Bike

10 Tempo Push-ups (31×1)

10/10 Single Arm Tempo DB Floor Press (3331)

10/10 Single Arm DB Arnold Press

2 ROUNDS

:30 HS Hold

:30 Inch Worms

:30 Burpees

1:00 Bike

*Warm should be performed with a light-moderate DB…

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

15/12 Cal Bike

15 DB Bench Press (50/35)|(35/20)*

3 Wall Walks

*For the DB Bench, athletes can use flat bench or rest upper back on medball.

(Score is Rounds + Reps)

Metcon (No Measure)

*Movement Adjustments*…

Cal Bike — Bike can be scaled for Cals on the rower or 200m run

DB Bench Press — Floor Press are a good alternative or Seated DB Strict Press for athletes unable to press from the chest

Wall Walks — If an athlete is unable to climb up the wall you can scale the movement to Inchworms or use a box and walk into a pike position