Honey Badger Gym – CrossFit

make money get turnt (No Measure)

long bear crawl + 5 air squats

lunge steps

long bear crawl + 10 air squats

lunge steps in reverse

long inch worm + 15 air squats

runners/hip flexor stretch half way

alt. groin stretch half way + 10 push ups

duck walks half way + 10 push ups

alt. groin stretch half way + 10 push ups

Power Clean (7 rep max touch and go)

bar does not rest on ground, “touch and go”.

100 calorie bike (Time)

RX+ uses assault bike

RX use a scwhinn and notate which you used for our retest.

extra work 01/08/2016 (AMRAP – Rounds and Reps)

Only to be done if time and SPACE allow.

Also should be done before the bike.

PRIMER:

3 min amrap

5 hang power clean

5 lateral bar burpees

let heart rate settle, then:

Every 3 minutes until failure:

RX+

15 cal row

15 thrusters 95/63

15 c2b pullups

rest with remaining time

RX

75/53

pullups