Honey Badger Gym – CrossFit

cardiNO (No Measure)

20 jumping jacks

20 swinging jacks

jog down, back in reverse x3

15 jumping jacks

15 swinging jacks

high knees down, back in reverse x2

10 jumping jacks

10 swinging jacks

butt kicks down, back in reverse x1

alternating groin stretch half way

inch worm w/push-up half way

runners stretch hip flexor stretch half way

3 count squat stretch, 3 count hamstring stretch x10 each

Metcon (AMRAP – Reps)

10 min AMRAP: climb the ladder

RX+

1 power clean 155/103

1 push jerk 155/103

1 muscle-up

2 power clean 155/103

2 push jerk 155/103

2 muscle-up

3 power clean 155/103

3 push jerk 155/103

3 muscle-up

and so on..

RX:

135/93

bar muscle up

scales for muscle up:

burpee pullup or c2b pullup

burpee over bar

Metcon (Time)

optional work #1

3 rounds:

7 front squats 225/153 (from floor)

21 bar facing burpees

7 front squats 225/153

rest 90 sec

Metcon (Time)

optional work #2

3 rounds:

30 box jumps 24/20

30 cal assault bike

rest 90 sec

Metcon (No Measure)

optional work #3

complete all for quality in as few sets as possible before switching to the next movement.

100 ring rows

100 pike situps

100 perfect push-ups