Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Easy Bike

Easy Row

Active Samson

Moderate Bike

Moderate Row

Active Spidermans

Faster Bike

Faster Row

Push-up to Down Dog

Athletes will start at different stations and rotate through the three rounds

Metcon (AMRAP – Reps)

RX+Teams of 3

3 Rounds:

4 Minute Row for Calories

3 Minute Bike for Calories

2 Minute Burpees Over Rower*

*burpees must be lateral jumps over the rower, no turning to face the rower before jumping over.

*only one partner works at a time, switch at any time

RX(only if enough machines are available, or numbers are off. Coaches will make adjustments as needed.)

3 Rounds:

3 Minute Bike Calories

2 Minute Row Calories

1 Minute Lateral Burpees over Rower

Rest 2 Minutes Between Rounds