Announcements

This Sunday 9/1 at 9AM we want to celebrate our transformation challenge. EVERYONE IS WELCOME

CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

EMOM X 12 MINUTES

MIN 1 – :50 ROW

MIN 2 – :50 OF I-Y-T bent over flies with plates #5

MIN 3 – :30 BIKE + 6 LUNGES

Workout

Metcon (No Measure)

– – Upper Hypertrophy – –

3 SUPERSETS OF MAX REPS

Push up ( 1-0-1-0)

Banded tricep extensions

-rest 0:60 – 0:90 between sets

3 SUPERSETS MAX REPS

Ring row [1-0-1-0]

Hammer curls (light)

-rest 0:60 – 0:90 between sets

– – – – – – – – – – – – – – – – – – –

– – Lower Hypertrophy – –

3 SETS FOR SPEED

30 Jumping Squats

30 Glute Bridges

Metcon (No Measure)

4 super sets

:35 hollow hold

25 sit up

:45 plank

-rest as needed-

Metcon (No Measure)

-STRETCH-