10/15/2018 – Honey Badger Gym

Honey Badger Gym – CrossFit

Warm-up (No Measure)

10 Arm Circles s-m-b forward and reverse

10 Shoulder Taps each side

10 Calf Stretch each side

30 sec Easy Bike or Row

Samson Stretch Down and Back

30 sec Moderate Bike or Row

Slow Spiderman Crawl Down

Alternating Groin Stretch Back

30 sec Easy Bike or Row

Inchworms with pushup to down dog(min of 5)

EMPTY BAR STRETCHES

FRONT RACK STRETCH x45s

WRIST STRETCH x30s each side

ANKLE STRETCH x30s each side

Metcon (AMRAP – Rounds and Reps)

RX+ 15 min AMRAP:

60 Double Unders

20/15 Calorie Bike

10 Push Jerks 165/110

RX 15 min AMRAP

60 dubs or 180 singles

20/15 cal row or bike(coaches choice)

10 push jerks 125/83
We’re looking for a weight on the barbell that we can complete 12+ repetitions unbroken when fresh. Within the workout today, this should something we can complete within 1-2 sets maximum.