CrossFit Afterburn – AT HOME BURN

Metcon (AMRAP – Rounds and Reps)

1 ROUND

10 Scap Push Ups

50 arm circles

5 Up Downs

Into…

1 ROUND

8 Knee Push Ups

16 shoulder taps in plank

8 Jump Squats

Into…

1 ROUND

6 Push Ups

16 hip bridges

10 Alt step ups or lunges

Metcon (Time)

AT HOME BURN

Saturday Challenge

on the 0:00-10:00 1 Mile run

on the 10:00-20:00 100 burpees

0n 20:00-30:00 1 Mile run
So you have 10 minutes to run 1 mile. If 1 Mile is too much or you do not have the distance measured out. Simply away from your location for 4 minutes and then run back, that way you have sometime off.

The 100 burpees, the goal is to complete the burpees inside of 10 inutes so you can rest before running again. If 100 burpees is too much you can just do what you can in 10 minutes, you can switch the burpees for up-downs or 50 squats & 50 push ups

The last mile the goals is to again complete it inside the 10 minute window or cover as much distance in your 10 minutes.

Of course walking inside the 10 minutes is totally ok