Announcements

GYM IS CLOSED ON THURSDAY 24TH
-We are doing renovations to the gym-

CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3 ROUNDS

0:30 Box Step-ups

→ 0:30 Box Jumps w/slow Step-down

→ 0:30 Fast Box Jumps

0:30 Tuck-ups

→ 0:30 Alt. V-ups

→ 0:30 Deadbug

0:30 DBL DB OH Hold

→ 0:30 Alt. DB Strict Press

→ 0:30 DB Push-ups

Strength

Push Press (3-3-3-3-3-3-3-3-3-3)

EVERY 0:45 FOR 10 SETS

3 Push Press*

– Increase weight every other round. Keep weight moderate-heavy.

– No heavier than 85% of your 1RM

Workout

Warm-up (No Measure)

T2b progression/scaling

3 SETS x 5-7 REPS

SET 1 → Knee Tucks —

SET 2 → Knee Tuck + Hips Off —

SET 3 → Laying Toes 2 Bar —

Metcon (4 Rounds for time)

4 SETS

15 Box Jumps (24/20)

12 Push Press (115/75)

18 V-Up

-1:30 Rest b/t Sets-