CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

7 MINUTE AMRAP

200m Run [School Bus]

8 Scap Push-ups

10 DB Hammer Curls

8 T-Push-ups

10 High Pulls

8 Divebomb Push-ups

10 DB Press

Strength

Shoulder Press

15 MINUTES TO COMPLETE:

6-4-2-6-4-2 Shoulder Press

*DON’T FORGET to enter your score before you leave.

Enter the heaviest weight you lifted into Wodify so we know for next week!

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*Increase weight every round. Keep weight moderate.

* start moderate for their set of 6 and then build up to a heavy set of two (not 2RM). In the second wave we are looking to build past our previous numbers…something we can try is starting our second set of 6 at their weight from their first set of 4.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Russian Kettle-bell swings

10 Box Jump

+ Aerobic Choice
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Aerobic Choices [Pick One]:

– Run 1 lap

– Row 250 meters

– Bike 1 Minute Moderate effort

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*This workout can be taken one of two ways: push hard or recovery pace. Depending on how you are feeling from the past two days you might need to just move for 10:00 minutes after the strength to help flush the body. Others might be feeling good and want to push it. At minimum we want to be getting through 4.5-5 rounds, but if you want the challenge 6+ rounds!