CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3:00 EZ Pace on Bike or Row

Then…

2 ROUNDS

20 Alt. V-Ups

10 PVC Good Mornings

10 Alt. Cossack Squat

Into…

2 ROUNDS

20 Atl. Superman

10 Reverse Lunges

5 PVC Kang Squat (:03 pause at bottom)*

Strength

Back Squat (5-5-3-3-1-1)

-Rest at Least 2:00 b/t Sets-

*Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single…no missed reps.

Record heaviest single rep.

5 – Light: (40-50%)

5 – Light (50-60%)

3 – Light-Moderate (60-70%)

3 – Moderate (70-80%)

1 – Moderate-Heavy (80-85%)

1 – Heavy (80-85%)

Workout

“SPEED DEMON” (Time)

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)|(25/20)

30 Up-Downs

-Hard Cap 8:00-