Honey Badger Gym – CrossFit

MINDSET

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

Wishbone – The growth-mindset that sees everything as an opportunity. To wear the lens of a true optimist… not a delusional “the world is amazing” outlook, but instead the singular focus: what can I learn from this?

Backbone – The unbreakable will to give our best, regardless of the circumstances. To put ego and pride aside, and to live with authenticity. Every day.

Funnybone – The attitude of gratitude for this incredible lifestyle we get to live. To see the humors in life, and to cherish the small things that all too often go unnoticed.

Warm-up (No Measure)

40 Seconds

Double Under Practice

Down Dog

Easy Bike

Double Under Practice

Up Dog

Moderate Bike

Double Under Practice

Active Dive-bombers

Faster Bike

*Partners Rotating Through 3 Stations

MOBILITY:

Couch Stretch: 1 Minute Each Side

Calf Stretch on Post: 30 Seconds Each Side

Metcon (Calories)

Teams of 3

5 Rounds:

Min 1: 50 Double Unders(RX+)

Min 2: 25 AbMat Sit-ups

Min 3: Max Calorie Bike

Min 4: Rest

75 Single Unders will be as RX, all 3 teammates do not have to do the same movement. Doubles or singles are fine, but you must stick with what you start with and finish within the minute to be RX+ or RX. All sit-ups must be completed before the minute is up as well.

Athletes will follow the leader on the next minute, everyone starts with jump ropes.

*Score is Total Bike Calories