Honey Badger Gym – CrossFit

shoulder prep circuit (No Measure)

15 band pull aparts or bent over flyes

10 reverse hspu shrugs or plate shrugs

10 shoulder rotates each arm (light)

10 snow angels w/ a Y shrug (light)

30 foot hs walk or 20 count hold or 30 count overhead weight active hold
before the shoulder prep, perform the following:

25 jumping jacks

15 swinging jacks

alt. groin stretch half way

runners/hip flexor stretch half way

inch worm with 5-4-3-2-1 pushups

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
pull-ups:

starts in the hang with full extension of arms, ends with chin above bar.

push-ups:

starts in plank,

elbows move past shoulder blades on the descent or chest/ribs touch the floor,

knees do not come in contact with the floor,

you may not rest on the floor after the descent before you come up,

lockout must be achieved before you can take a knee to rest,

ends fully locked out in plank.

sit-ups:

starts with hands behind head touching the floor, ends with shoulders in front of hip crease touching heels or toes.

air squat:

starts standing tall, hip crease must go below the top of the knee, ends with full extension of knees and hips standing tall.

scales:

jumping pull-ups or ring rows

elevated push-ups, knees assist

anchored sit-ups

box squats

repetitions can be cut if needed

Metcon (Time)

40 calorie row

rest 1:1

35 calorie row

rest 1:1

30 calorie row

rest 1:1

25 calorie row

rest 1:1

20 calorie row

rest 1:1

15 calorie row

rest 1:1

10 calorie row