Honey Badger Gym – CrossFit

Warm-up (No Measure)

5 min bike or row

bear crawl down

bear crawl back in reverse

lunges down

lunges back in reverse

alt. groin stretch down

shoulder stretch 20 sec each side 2x

squat/hamstring stretch 3 count x10 each

ROW-ling (AMRAP – Reps)

10 frames: (damper at 5)

row to get as close to 100m as possible every frame. How ever many meters you roll over or under multiply by 3 for assault bike calories as a penalty(complete while the others row).

If you roll a perfect 100 on your last frame, you get to roll another frame, if that score is lower than any of olf frames you can replace it. Cap is two perfect 100s after the 10th frame to replace scores. Perfect score will be 1000, all scores will be subtracted from that.

Metcon (No Measure)

Range of motion workout