Honey Badger Gym – CrossFit

MINDSET

“The future belongs to those who prepare for it today.” – Malcolm X

There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it comes time to cross the bridge from planning to execution, many lose their way. And nothing materializes.

View preparation as two parts, equally theoretical and tangible action.

Without the thought behind, it’s wasted energy in multiple directions.

And without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. Are we going to react to tomorrow, or are we going to respond to today?

Warm-up (No Measure)

30 Seconds

Easy Row or Bike

Single Unders

Cossack Squats

Moderate Row or Bike

Single Unders

Pausing Air Squats (3 Seconds in Bottom)

Faster Row or Bike

Single Unders

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Front Squat (1 paused rep + 1 front squat E2MOM x 10 min)

2 count pause

Metcon (Time)

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats (165/113)

*score is slowest of 5 rounds