CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

100m Jog into…

10 Reps of each movement on each side…

Ankle rolls

Knee Circles

Hip Circles

Arm Circles

Head/Neck Rolls

*In between each movement, perform 20 Double or Single Unders and 5 Scap Push Ups

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

Run 2 laps OR 750 meter row

In the remaining time, immediately into …

AMRAP of…

10 Push-Ups

20 Russian KBS

60 Jump Rope

Optional Finisher

Warm-up (No Measure)

2-3 SETS

8/8 Single Arm KB/DB Floor Press

10/10 KB/DB Side Bends

8/8 Single Arm KB/DB Bent Over Row