HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets or 8:00 minutes, for Quality

9/7 Calorie Echo Bike

6 Shuttle Runs (8/8m, 25/25ft)

6/6 SL Glute Bridge w/pause

15 second Stationary Banded Sprint

15/15 second Bent Knee Side Plank with Iso Leg Lift

B: Metcon (Time)

2 Sets or 8:00 minutes, for Quality "CrossFit Team Duathlon"

In Teams of 3

300 Cals Bike

5k Run

Time Cap: 40:00 minutes

Scaling the Bike based on team composition

M/M/M = 300 Calories

F/F/F = 210 Calories

M/M/F = 270 Calories

F/F/M = 240 Calories

C: Recovery (No Measure)

Time permitting

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose