CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

5 MIN AMRAP

20 Med. Ball Toe Touches*

12 Medicine Ball Jumping Deadlifts

20 Single-Unders or Double Unders

0:20 Hollow Hold

10 Tuck-Ups

Warm-up (No Measure)

PREP

—————-

Med. Ball Deadlift X 4 Reps

Med. Ball Deadlift + Shrug x 4 Reps

Med. Ball Power Clean x 4 Reps

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 SETS

50 Dubs [or 100 Single-Unders]

20 Medicine Ball Power Cleans

15 Tuck-Ups

*If you finish inside the 3:00 window hold the plank until the next round starts

**If you do not finish inside the 3:00 window, the workout will turn into AMRAP in 15 minutes

Metcon (No Measure)

2-3 SETS

30 Russian Twists

15/15 Side Hip Raises

1:00 Glute Bridge Hold

Metcon (No Measure)

Timeline

0-3 Brief (3 min)

3-8 Warm-Up (5 min)

8-10 Teaching (2 min)

10-25 Workout (15 min)

25-30 Finisher (5 min)