CrossFit Afterburn – BURN 30

5 MIN WARM-UP (No Measure)

Repeat list until time is up
10 Ring Row

High Knees

Butt Kickers

Sideways Jumping jacks

Single Leg Hops

Frankensteins

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Switch movements when you get to the other side of the gym.

Workout

RX: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

400m Run

12 Ring Row*

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*Strap straight up and down. Shoulders no more than 4″ from the ground.

400m Run = 1 lap + playground and back

INT: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

200m Run

20 Jumping Jack

12 Ring Row

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200m Run = End of Playground and back