CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

2 ROUNDS (5 MIN CAP)

50m Jog

50m Skip

5/5 Split Squats

10 Up-Downs

Immediately into …

TABATA (4 MINUTES)

8 ROUNDS :20 ON / :10 OFF

MVMT 1: Single-Unders

MVMT 2: Lateral Single-Unders

MVMT 3: SLOW High Jump Singles

MVMT 4: Single Unders w/double-under wrist speed (jump rope held in right hand)

MVMT 5: Single Unders w/double-under wrist speed (Left Hand)

MVMT 6: 3 Singles + 1 Double-Under

MVMT 7: 2 Singles + 1 Double-Under

MVMT 8: See if you can string 5+ double-unders together!

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

200m Run

10 Alt. DB Suitcase Lunges

20 Double-Unders

10 Burpees

(Score is Rounds + Reps)

Warm-up (No Measure)

Coaches TIMELINE

0-3 Brief (3 min)

3-8 Warm-Up (5 min)

8-12 Double-Under Tabata Practice (4 min)

12-28 Workout (16 min)

28-30 High Fives (2 min)