Honey Badger Gym – CrossFit

Ready to Move (No Measure)

Parking Lot Lap

Quad Pulls down and back

Knee Tucks down and back

Alt. Crosskicks down and back

10 Knuckle Drags

Alt. Groin Stretch down

Cradle Stretch down and back

Samson Stretch down and back

Spiderman Crawl down and back

Inch Worms down(no push-up)

Toe Walk down and back

Heel Walk down and back

Lateral Slides down and back

High Knees down and back

Butt Kicks down and back

Metcon (Time)

Rx+ 21-18-15-12-9:

Wallballs 30/20

Pull-ups

Calorie Row*

200 Meter Run

RX 21-18-15-12-9:

Wall Balls 20/14

Jumping Pull-ups(open standard)*

Calorie Bike or Row(coaches choice)*

200 Meter Run

*if you rowed yesterday, we may have you bike today. It will still count for RX+, just notate it.

*women will do 3 less cals each round for RX

*you may do pull-ups instead of jumping pull-ups if preferred, notate it.
The weights and variations used on the pull-ups and wallballs should be something that athletes could complete 21+ repetitions unbroken when fresh.