Honey Badger Gym – CrossFit

namaste badger (No Measure)

3-5min bike row or run(try to start sweating..)

10 big arm circles forward/reverse

knee tucks down/quad pulls back

10 light 1 arm russian swings each arm

10 cuban presses

alt. groin stretch down/high knees back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

runners/hip flexor stretch down/butt kicks back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

’17 regionals event 3ish (Time)

(20 minute cap)

RX+ For time:

100ft DB OH walking lunge 75/50

100 double-unders

50 wall-ball shots 30/20

10 rope climbs

50 wall-ball shots

100 double-unders

100ft DB OH walking lunges

*every time you break on the lunges, switch hands. Start behind last completed lunge.

RX For time:

100ft DB OH walking lunge 55/35

100 double-unders

50 wall-ball shots 20/14

10 bar muscle ups

50 wall-ball shots

100 double-unders

100ft DB OH walking lunges

Fitness For time:

100ft OH walking lunges (DB, KB or plate)

100 single-unders

50 wall-ball shots

Accumulate a 2 minute hang from bar

50 wall-ball shots

100 single-unders

100ft OH walking lunges