CrossFit Afterburn – AT HOME BURN

Metcon (No Measure)

Warm up-

-Run 0.80 kelometers or 5 Mjnutes Jog as much as you can.

-100 Walkjng Lunges

Part 1-

Option 1-

For Time

100 Reverse Lunges Or squats

100 Chair Dips

100 Russian twist

75 Reverse lunges or squats

75 Chair dips

75 Russian twist

50 Reverse Lunges Or squats

50 chair dipa

50 Russia Twist

Option 2-

Download “Map My Ride” app

Bike 24 miles as fast as possible

Part 2-

2–3 Rounds

20 Hip bridges with right leg

20 Hip bridges with left leg

20 Jump Squats

Optional 1 minute break between rounda