CrossFit Afterburn – BURN 30

Extended Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP x 5 MINUTES

20 Jumping Jacks

10 S/L Alt V-UP

10 Arm Haulers*

0:20 Legs Only Bike

0:20 Arms Only Bike

0:20 Bike (arms + legs)

*In a superman position, slowly sweep the arms from overhead down to the thighs and back up. Remember to keep the arms straight!

SPECIFIC WARM-UP

TABATA x 8 ROUNDS (:20 Work / :10 Rest)

Jump Rope

Workout

Metcon (No Measure)

EVERY 2:00 FOR 8 SETS

1 Minute max – Bike or Row

75 – Jump Rope Skips
Score is fastest time.