Honey Badger Gym – CrossFit

cardiNO (warm-up) (No Measure)

20 jumping jacks

20 swinging jacks

jog down, back in reverse x3

15 jumping jacks

15 swinging jacks

high knees down, back in reverse x2

10 jumping jacks

10 swinging jacks

butt kicks down, back in reverse x1

alternating groin stretch half way

inch worm w/push-up half way

runners stretch hip flexor stretch half way

3 count squat stretch, 3 count hamstring stretch x10 each

Metcon (Time)

(RX) for time:

75 Russian Swings 53/35

150 Singles

100 Step-ups (20”)

150 Singles

75 Russian Swings 53/35

(RX+) for time:

1500m Row

100 DU

50 Calorie Bike

100 DU

1500m Row

*RX+ can compare to 12/14/2016
RX+ should be proficient with the machines and double unders(50+ unbroken in workouts regularly).