CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3:00 Row/ Bike/Run

(pick one)

Into…

AMRAP x 4 MINUTES

:15/:15 Side Plank (L/R)

8 Wide Stance Toe Touches (opposite hand to opposite foot)

8 Alt. Reverse Lunges

8 KB Romanian DL

8 Glute Bridge-Ups (:01 pause at the top)

Strength

Warm-up (No Measure)

1 – Minute Each Station

inch worms

BootStraps Squats

Samson Lunges

Seal pose to downdog

toy soldier kicks

Workout

Warm-up (No Measure)

PREP

3X5

-Russian KB Swings

-Wall Balls

Metcon (No Measure)

3 SETS

20 MB Russian Twist

20 Hollow Flutter Kicks

20 Banded Face Pulls

Metcon (AMRAP – Rounds and Reps)

AMRAP X 20 MINUTES

30 Wall Ball

30 Russian Swings
Keep even splits- good goal is 5-7 rounds-Challenge complete 8+ rounds