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+)

3 Rounds:

7 Thrusters 75/55

7 Pull-ups

7 Burpees

then 50/35 Calorie Row

3 Rounds:

7 Thrusters 75/55

7 Pull-ups

7 Burpees

then 50/35 Calorie Row

3 Rounds:

7 Thrusters 75/55

7 Pull-ups

7 Burpees

(RX)

3 Rounds:

7 Thrusters 45/35

7 Sumo Dead Lift High Pulls

7 Burpees

then 50 Russian Swings 53/35

3 Rounds:

7 Thrusters 45/35

7 SDHP

7 Burpees

then 50 Russian Swings 53/35

3 Rounds:

7 Thrusters 45/35

7 SDHP

7 Burpees