Honey Badger Gym – CrossFit

cardiNO (No Measure)

25 jumping jacks

25 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
PRIMER if time/space allow(coaches discretion):

20-15-10

calorie row

hand release push-ups

note: primers and extra work wods will be used this cycle for those looking to do more than just the daily workout for competitive reasons, not fitness. If possible, and definitely recommended, the work should be split up into multiple training times, not back to back. More work, means more recovery is needed. Ask coaches what work is suitable for your fitness needs and goals if need be. Be smart. Kill it Harder Everyday.

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

30 Power Snatches 135/93

50/40 cal row

30 HSPU

scales:

lighter weight

50 russian kb swings instead of row

hand release pushups
reminder: this cycle is about intensity, don’t let your pride kill your gains.

Metcon (Time)

Extra Work 1:

3 rounds

5 deads 315/205

10 lateral bar burpees

rest 2 min

complete 3x through

Metcon (AMRAP – Rounds and Reps)

Extra Work 2:

12 min AMRAP:

20 wall balls to 10′ target 20/14

60 Double Unders

Rest 30 seconds