CrossFit Afterburn – BURN 60

RANNIE (Time)

50-40-30-20-10

Du

sit up

run 1 lap after each round

20 minute cap

Metcon (No Measure)

WARM UP

walking knees to chest

walking quad stretch

latreal over under

walking figure 4

lunge with twist

monster walk

walk on toes

walk on heels

high knees

but kicks

ice skaters

single leg hops R & L

broad jumps

run 1 lap

10 forward and back leg swings

10 latereal leg swings

:30 calf stretch each

Metcon (No Measure)

:20 on/ :20 0ff

single unders

2 singles + 1 high jump

1 single +1 high jump

high jumps

penguin drill single tap

penguin drill double tap

2 singles +1 double

1 single + 1 double

doubles