Honey Badger Gym – CrossFit

MINDSET

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field, taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.

The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, “if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.”

Warm-up (No Measure)

8 Minutes For Quality

Buddy 1

Easy Row

Buddy 2

10 Medicine Ball Ground to OH

10 Air Squats to Medicine Ball

10 Alternating Medicine Ball Box Step-ups (5 Each Side)

Switch Stations When Buddy 2 Finishes Step-ups

Single Dumbbell Warmup

30 Seconds

Single Leg Romanian Deadlift (30 Seconds Each Side)

Single Arm Strict Press (30 Seconds Each Side)

Goblet Squats

Performed with 1 Light Dumbbell

MOBILITY:

Dumbbell Ankle Stretch: 45 Seconds Each Side

Child’s Pose on Box: 1 Minute

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

20 Wallballs (20/14)

20 Alt. DB Snatches (50/35)

20 Box Jumps (24/20)

20 Single Arm DB Push Presses (50/35)*

20/15 Calorie Row

*switch every 5 reps on DB push presses