Honey Badger Gym – CrossFit

cardiNO (warm-up) (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
with added shoulder and pull-up prep

Metcon (Time)

10 min cap:

RX+ 3 rounds:

6 Strict C2B

6 C2B

6 Bar MU

Rest 1:00 min between rounds

or

RX 3 rounds:

6 Strict pullups

6 pullups

6 C2B

Rest 1:00 min between rounds

or

Fitness 3 rounds:

10 barbell curls

10 barbell rows

10 reverse flyes

rest 1 min between rounds
choose movements you can fluently move with, lots of broken sets won’t allow you to finish in the time cap.

Metcon (Time)

RX+ For time:

50 Clean & Jerks* 135/93

*EMOM: Complete 6 T2B – starting with the T2B

RX For time:

50 Clean & Jerks* 115/75

*EMOM: Complete 5 T2B – starting with the T2B

Fitness For time:

50 Clean & Jerks*

*EMOM: Complete 6 medball v-ups – starting with the v-ups