Honey Badger Gym – CrossFit

Warm-up (No Measure)

45 seconds each:

Row (:15 easy, :15 medium, :15 fast)

Active Lizard each side

Bike (:15 easy, :15 medium, :15 fast)

Active Samson each side

Shuttle Runs (:15 easy, :15 medium, :15 fast)

Alternating groin stretch

Metcon (AMRAP – Reps)

5 Rounds of:

4 min AMRAPs:

30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP 10m Shuttles Sprints

(rest 4 min between rounds)
These are short and intense intervals consisting of three different movements. The goal is to get to the shuttle runs on every round, failure to do so means you did not go as prescribed. We will adjust calories on the rower and the bike as necessary so that we can succeed! For the shuttles, cones/markers will be set 10 meters apart, counting a rep every time one point of contact passes the cone/marker.