CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. Lunges

→ 8 Jumping Alt. Lunges

10 Cal. Row

→ 8 Cal. Row

10 Sit-Ups

→ 8 Sit-Ups

10 Alt. Step-Ups

→ 8 Box Jumps w/step down

Workout

Metcon (2 Rounds for reps)

2 ROUNDS FOR REPS

– – – – – – – – – – – – – – – – – –

1:30 MAX Walking Lunges

– 0:30 Rest –

1:30 MAX Cal. Row

– 0:30 Rest –

1:30 MAX Sit-Ups

– 0:30 Rest –

1:30 MAX Box Jumps

– 0:30 Rest –
GOAL → Keep moving throughout all these movements. The only time you should be stopped is during the rest! Are you able to maintain the same numbers for both rounds?!

Metcon (No Measure)

Coach Timeline

———————

0-10 Warm-Up (7 min)

10-12 Break (2 min)

12-28 Workout (16 min)

28-30 Clean Up & High Fives (2 min)