CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

1 Round

10 Plate Deadlifts

10 Up-Downs

10 Glute Bridge-Ups

1 Round

10 Plate Ground to Overhead

10 Burpees

0 :45 Glute Bridge Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

15 Plate Ground to Overhead

10 Burpees

-Rest 3:00-

ALTERNATING TABATA

8 ROUNDS [0:20 ON / 0:10 OFF]

MOVEMENT 1 – Plate Russian Twists

MOVEVMENT 2 – Plate Gun Hold
Score is Rounds & Reps on the AMRAP.