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CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

12 Alt. Groiner + OH Twist

12 Scap Retracts

12 Arm Haulers

6 Boot Straps

Then…

2 ROUNDS

12 Jumping Squats

6 Burpees

12 Scap Pull-Ups

6 Ring Rows

Skill

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 — 4 Thrusters (Building)*

MIN 2 — :40 Practice Gymnastic Kipping Pull-up**

*Start light and build each minute. Goal is to end 40-50% above the workout weight.

**Drill connecting reps with the push away from the bar.

(Score is Weight)

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Pedal on Bike

2:00 Foam Roll Upper Back / Lats

1:00 Rebound Recovery (prone rest)

(No Measure)

Metcon (No Measure)

THRUSTER

5 Muscle Clean + Elbow Punches

3 Power Cleans + 3 Squat Cleans

5 Strict Press + 5 Push Press (10 reps unbroken here)

5 Front Squat (focus on upright torso and elbows up)

5 Thrusters (combine the front squat and push press)

5 Thrusters w/ warm-up weight (light load to get ready for the EMOM)

PULL-UPS

5 Kip Swings

5 Big Kips

Kip + Pull-up

Kip + Pull-up + Kip (practice for going into the next rep to string the pull-ups together)

Kip + 2 Pull-Up (similar practice but athletes will be going into the next rep)

3-5 Pull-ups (practice stringing together)