CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

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

Workout

Metcon (Time)

***HOME VERSION***

FOR TIME

15-12-9

Push-Ups

chair dips or Backpack High Pulls

Jump squats or backpack thrusters

-1:00 Rest –

9-12-15

jump squats or Backpack Thrusters

chair dips or Backpack High Pulls

Push-Ups

(Score is Total Time)