CrossFit Afterburn – AT HOME BURN

Metcon (No Measure)

Warm Up-

5 Minute As many rounds

20 calf Raises

5 legs swings each leg

5 squat jumps

Part 1- (download “map my run” app)

Option 1-

5 Rounds

Run 0.60 Kilometers Fast

Run 0.40 Kilometers slow

Option 2-

Set the clock up for 20 minutes

1 Minute- Run at your pace

1 Minute- slow walk

Option 3-

For Time

300 Squats

100 Hip Bridges

Part 2-

3 Rounds

:60 Plank

30 Sit up or crunches