Honey Badger Gym – CrossFit

MINDSET

“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson

We have a choice – to believe that life is happening to us, or that we are fully in control. That life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions.

We can stand by, and wait for life to happen to us. Or we can choose to believe that we have a say in our own story, that we are the writers of our script, that we have complete control over what happens next.

Ask ourselves – at the end of the day, are we going to allow our life to be dictated to us by chance, or by choice?

Warm-up (No Measure)

60 Seconds

Easy Row or Bike

Active Divebombers

Slow Air Squats

40 Seconds

Moderate Row or Bike

Kettlebell Suitcase Deadlifts (20s Each Side)

Kettlebell Waiter Squats (20s Each Side)

20 Seconds

Faster Row or Bike

Kettlebell Deadlifts

Kettlebell Goblet Squats

*Performed With Lighter Kettlebell Weight

“Barbell Stretches”

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Kettlebell Ankle Stretch: 1 Minute Each Side

Child’s Pose on Kettlebell: 1 Minute

Metcon (AMRAP – Reps)

4 min AMRAP:

21/15 Calorie Row or Bike*

21 Toes to Bar

21 Front Squats 95/63

Rest 4 Minutes

4 min AMRAP:

15/10 Calorie Row or Bike

15 Toes to Bar

15 Front Squats 115/83

Rest 4 Minutes

4 min AMRAP:

9/6 Calorie Row or Bike

9 Toes to Bar

9 Front Squats 135/93

*choose the opposite machine you used on Wednesday if you were present.