CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

5 Minute AMRAP

30 Jumping Jacks (clap overhead & behind the back)

10 forward arm raises in plank

:30 Single-Unders

10 Alt. Plank Marches

10 Knee Push-Ups

10 Push-Ups with a band

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 4 MINUTES

48 jump rope or 10/8 bike

12 Push-Ups

-Rest 2:00-

AMRAP x 3 MINUTES

40 jump rope or 8/6 bike

8 Push-Ups

-Rest 2:00-

AMRAP x 2 MINUTES

32 jump ropeor 6/4 bike

4 Push-Ups

Optional Finisher

Metcon (No Measure)

2-3 SETS

5/5 Side Plank Rotations

15 knee tuck ins

20 Glute Bridge-Ups