CrossFit Afterburn – AT HOME BURN

Warm-up (No Measure)

4 Rounds

WARM UP

:20 of work / :10 of rest

do 4 rounds per exercise–complete all 4 rounds and then move on

-Jump rope

-Lunges or step ups

-box jumps or gorilla jumps

-burpees or updowns

Metcon (AMRAP – Rounds and Reps)

10 MINUTE AMRAP

:40 MAX Jump Rope or Mountain Climbers

10 Jumping Lunges

14 Jump Squats w/ Backpack

-2:00 Rest-

AMRAP x 3 MINUTES

MAX Burpees

Metcon (No Measure)

CORE STRENGTH

2 Sets

25 Sit Up

25 Laying Leg Raises