HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

EMOM 12
3 Rounds

Minute 1: :30 Jump Rope or Jumping Jacks

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Alt Step Back Lunges

Minute 4: :30 Active Dive-bombers

B: Metcon (Time)

5 Rounds For Time:
80 Double-Unders (Scale to 120 singles, Mountain Climbers R/L=2, DB Hop Overs Over/Back=2, 80 Jumping Jacks or about 1 min on Cardio Machine if you have)

40 Sit-Ups

20 DB man makers (push up, row R, row L, sq clean thruster) (no equipment Odd-Object Odd- Object push up, slide R, slide L, sq clean thruster

10 Reverse Burpees