CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

2 ROUNDS (7 MIN CAP)

10 Plate Deadlifts

20 Toe Taps to Platel (fast high knees, getting toes to tap the slam ball)

10 Plate Ground to Overhead

20 Alt. Plank Shoulder Taps

10 Plate push press

20 Alt. Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

8 MINUTES

[0:45 Work/ 0:15 Rest]

*Alternate Movements

Movement 1: Slam balls

Movement 2: Push-up

– – – – – – – – – – – – – – – – – – – –

Rest 2:00

– – – – – – – – – – – – – – – – – – – –

AMRAP x 4 MINUTES

20 Plate OH Lunges [Light]

20 Plate Russian Twists