CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10/10 Arm Circles Forward/Backward

10 Lunges With Twist

5 Inch Worms

:20 Second Hollow Rock

Then…

AMRAP x 5 MINUTES

15 Jumping Jacks

10 Alt. Lateral Box Step Ups

5/5 SA DB Press

2 Wall Walks

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light)

MIN 2 – 100m Jog

Then…

SKILL

ON A 6:00 RUNNING CLOCK…

Kipping HSPU Breakdown

(progress if you can,or stick with one)

:10 Wall HS Hold (arms extended) — Kicking up and getting inverted

:10 Wall Headstand Hold — bottom of the HSPU with hips against the wall

3 HSPU Negatives (:03 down) — Warming up the shoulders for the HSPU range of motion and working on keeping

5 HSPU Kip — Hold the bottom of the HSPU with the hips against the wall and practice bringing the knees into the chest and extending the feet back up against the wall

3-5 Kipping HSPU — the full explosive movement putting the progressions together

Workout

Metcon (Time)

FOR TIME

21-15-9-6

DB/KB Push Press

(35-53/15-35)

8-8-8-8

DB Box Step-Over (50/35)|(35/25)/(24/20)

*Run 200m or row 250m After Each Set.

* The goal for everyone should be to finish in 10-12 minutes. Cap today at 14:00 for all.
*HSPU is an option

If the volume is too high today scale the reps to 15-12-9-6 for members that may have some HSPU but cannot handle the volume of the prescribed rep range