CrossFit Afterburn – AT HOME BURN

Metcon (Time)

1 Minute per station

Min 1 — Burpees

Min 2 — Up-downs

Min 3 –Lunges

Min 4 — Run

Min 5 — push up

Min 6 — plank

Metcon (AMRAP – Rounds and Reps)

15 MINUTES- as many rounds

:45 Max Run, Bike, or Row for Distance

10 Chair Dips

20 Alt Reverse Lunges

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