CrossFit Afterburn – AT HOME BURN

Metcon (No Measure)

1 ROUND

20 Single Unders or juping jacks

10 jump squats

:20 Plank

30 Fast Singles or jumping jacks

20 Lunges

30 Marching Plank*

20 Slow Singles or jumping jacks

30 hip bridges

20 Bicycle Crunches

*Marching Plank — athletes will be in an elbow plank and alternating lifting the foot about 2-3 inches off the ground.

Metcon (AMRAP – Rounds and Reps)

***HOME VERSION***

AMRAP x 16 MINUTES*

20 Russian Swing w/ Backpack

30 Mountain Climbers

10 Backpack Hang Snatch

15 Sit-Ups

*Every 2:00 including at 3-2-1 go…Perform 30 Toe Touches to Backpack (alternating fast feet)