04/19/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Easy Row

Active Samson

Moderate Row

Active Spidermans

Faster Row

Air Squats

Wallball Partner Warmup

Grab a partner and a light wallball for this warmup. Place athletes on opposite sides of the room.

2 Rounds:

:20 Seconds Chest Passes

:20 Seconds Lateral Passes

:20 Seconds Lateral Passes (Other Side)

:20 Seconds Squat Passes

Vader (Time)

3 Rounds:

24/17 Calorie Row

21 Wallballs

18 Alternating DB Snatches

15 Lateral Burpees over Rower

Rx Wallball – 20/14 (Males 10′ Target, Females 9′)

Rx Dumbbell – 50/35