CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Single leg squats on chair

1 Minute Jog

:30/:30 Single arm plank on elbow

2 Minute Jog

10 push up

:90 of Lunges

Workout

Metcon (Time)

***HOME VERSION***

2 ROUNDS FOR TIME

3 Minutes Running

20 Backpack Up-Down

30 Backpack Front Squats

3 Minutes Running

20 Backpack Cleans

20 Backpack Ground to Overhead

-16:00 Hard Cap-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00-5:00 of Flow Stretching…

*Flow through what feels right:

Up-Dog or Cobra

Down-Dog

Cat/Cow

Child’s Pose

Saddle

(No Measure)