CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike

20 Plate Hops

10 Plate Ground to Overhead

30 Russian Twists

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 14:00 RUNNING CLOCK…

50/40 Cal Bike

Immediately into ….

AMRAP in Remaining Time of:

20 Slam Balls

10 Alt. Slam Ball Step-Ups

10 Sit Up

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00-7:00 of Yoga/Stretch Flow…

Tall Plank to Down Dog

Half Pigeon Pose

Up-Dog

Moose Antlers