Honey Badger Gym – CrossFit

MINDSET

“Life is change. Growth is optional. Choose wisely.”

We can all agree that the single constant in our universe is that things will change. From the most successful, to the struggling, we’ll all experience change.

Yet there is something that separates the successful and the struggling. Not the type of change – because that’s again just part of our world. But instead, the response to it.

Change isn’t positive or negative in and of itself. It is our internal interpretation of the event that dictates whether it was good or bad. Where thoughts become actions, perception becomes reality.

When we actively remind ourselves that events don’t shape our world, and that our thoughts towards them do, we can see the growth opportunity in every moment. We just have to look for it.

Warm-up (No Measure)

40 Seconds Each:

Easy Row or Bike

Active Divebombers

Alternating Box Step-ups

Moderate Row or Bike

Active Samson + Air Squat

Lateral Box Step-ups (40 Seconds Each Leg)

Faster Row or Bike

Glute Bridge Walkouts

Broad Jumps

MOBILITY :

Drop Ankle Stretch: 1 Minute Each Side

Metcon (Time)

Rx For Time w/ a partner:

1500m row

100/75 cal bike

75 box jump overs 24/20″

100/75 cal bike

1500m row

RX+ For Time:

1000 Meter Row

75/50 Caloire Bike

50 Box Jump Overs 24/20″

75/50 Calorie Bike

1000 Meter Row
We’re looking for a 20-30 minute effort. So let’s sets modify our distances if needed to achieve that.

What our pieces should look like:

Rows: 3:30-5 Minutes

Bikes: 5 -7 Minutes

Box Jump Overs: 2-4 Minutes