HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
10 Jumping Jacks

10 Deep Lunge Mountain Climbers

10 Alt Scorpions

10 Alt V-Ups

B: Warm-up (No Measure)

WOD Primer
2 Rounds

10 Cals

5 Bar Facing Burpees

15 Double Unders

C: Metcon (Time)

3 Sets

15-12-9 Calorie (row, ski or bike you pick)

Bar Facing Burpees

45-36-27

Double Unders

**Rest 2:00 between sets

Example: 15 cals,15 BFB, 45 DU rest 2min

Goal: 2:00-4:00/Set

Time Cap = 6:00/Set,

18:00

RX

12-9-7 Calorie

Bar Facing Burpees

36-27-21

Double Unders