CrossFit Afterburn – AT HOME BURN

Warm-up (No Measure)

EMOM x 4 MINUTES

MIN 1 – :30 Run in place (EZ Pace) + :20 Alt. Lunges

MIN 2 – :30 Run in place + :20 squat hold

Into …

AMRAP x 3 MINUTES

:30 run

5 pike push up

10 hip bridges

Metcon (AMRAP – Rounds and Reps)

***HOME VERSION***

5 SETS

:20 MAX Distance Run

:40 Recovery Jog

-No Additional Rest b/t Sets-

(No Measure)

-Rest 2:00-

AMRAP x 7 MINUTES

10 Backpack Ground to Overhead

10 Backpack Strict Press

100m Run

(Score is Rounds + Reps)