CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

7 Minutes as many rounds..

30 Strokes

:20 High Plank Hold

5 Inchworms w/ push up

10 Banded Good Mornings

10 Jump squats

Workout

“THE 1500” (3 Rounds for time)

3 SETS

2 Minutes – Max meters rowing or Cal on bike

2 Minutes max rounds-

5/5 slow single leg glute bridge up

:25 Hollow hold

Goals-

——-

rower 500 meters

Bike 30-40 Calories

Run 1lap + max burpees

Optional Finisher