CrossFit Afterburn – BURN 30


Warm-up (No Measure)

Circle Jog Warm-up!

Have the athletes jog in a continuous big circle, as they are jogging…call out some of the exercises below and have them perform the exercise for about :15-:20 then back to the jog.

High Knees

Butt Kickers

Walking Lunge w/ Twist

Crab Walk

Bear Crawl

Broad Jumps


Metcon (Time)


1000m Row

800m Run [2 Laps + Bus]

50 Cal. Bike

500m Row

400m Run [1 Lap + Bus]

25 Cal. Bike

-20:00 Hard Cap-