CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

Grab a partner and a light pair of kettlebells or dumbbells …

4 min amrap

P1 (pacer):

10 Air Squats

5 Burpees

5 DBL KB Strict Press

:20 DBL KB Front Rack Hold

p2 – rowing at easy pace

Immediately into …

4 min amrap

p1 ( pacer):

10 Jumping Alt. Lunges

5 Push-Ups

5 DBL KB Push Press

:20 DBL KB Front Rack Hold (practice keeping both fists together, like magnets at the middle of the sternum)

p2 – rowing at moderate pace

Workout

Metcon (No Measure)

15 MINUTE AMRAP

14/12 Cal Row/Bike

12 Alt. KB Front Rack Lunges

12 KB Push Press

Metcon (No Measure)

OPTIONAL FINISHER

2-3 Sets

20 kb Russian Twist

15 kb Bicep curls