Honey Badger Gym – CrossFit

MINDSET

“You are what you do, not what you say you’ll do”. – C.G. Jung

With the advent of the social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.

Spending our breath on words is wasted effort, and is always better spent on action. The is the only measurable difference between the armchair quarterback, and the actual quarterback.

I can’t hear what you’re saying, because your actions speak so loudly.

Warm-up (No Measure)

1 Minute

Easy Bike or Row

Active Samson

PVC Pass Throughs

45 Seconds

Moderate Bike or Row

Active Spidermans

PVC Overhead Squats

30 Seconds

Faster Bike or Row

Push-up to Down Dog

PVC Overhead Squats (More Narrow)

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Pec Stretch on Wall: 30 Seconds Each Side

Child’s Pose on Box: 1 Minute

Drop Ankle Stretch: 30 Seconds Each Side (on box)

Metcon (Time)

RX+ 3 Rounds:

25 Overhead Squats (95/63)

15 Chest to Bar Pull-ups

25/18 Calorie Row

15 Burpee Box Jumps Overs(24/20)

3 Rounds:

25 Overhead Squats (75/55)

15 Pull-ups

25/18 CalBike(or row coaches choice)

15 Burpee Box Jumps Overs