CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

AMRAP x 5:00 (or 2 rounds)

100m Jog

8 Glute Bridge-ups w/toes up

4/4 Spiderman Lunge

0:30 Row

8 Straight Leg Sit-ups

4/4 Single Arm Ring Rows

Workout

Metcon (Time)

16 MINUTES AMRAP

15/12 Cal. Row

20 Arm Haulers

200m Run

15 Ring Rows
treat this workout as a recovery workout or go harder by increasing the pace and intensity