CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 — Burpees EZ pace

Min 2 — Up-downs

Min 3 –Lunges

Min 4 — Run

Min 5 — push up

Min 6 — shoulder taps in plank

Workout

Metcon (No Measure)

***HOME VERSION***

EMOM x 15 MINUTES

MIN 1 – :45 Max Run, Bike, or Row for Distance

MIN 2 – 10 Backpack Devil’s Press

MIN 3 – 20 Alt Reverse Backpack Lunges

(No Measure)

Optional Finisher

Metcon (No Measure)

2 SETS

:45 Left Side Plank Hold

:15 Rest

:45 Right Side Plank Hold

:15 Rest

:45 Glute Bridge Hold

:15 Rest

(No Measure)