Honey Badger Gym – CrossFit

make money get turnt (warm-up) (No Measure)

long bear crawl + 5 air squats

lunge steps

long bear crawl + 10 air squats

lunge steps in reverse

long inch worm + 15 air squats

runners/hip flexor stretch half way

alt. groin stretch half way + 10 push ups

duck walks half way + 10 push ups

alt. groin stretch half way + 10 push ups

Bench Press (10-10-10)

If 1rm is known, start around 60%. All others warmup with reps and pick a reasonable weight to start with. All will build over the course of the 3 sets.

Metcon (Time)

2 Rounds:

20 Thrusters, 95/63

20 Pull ups

20 Wall Balls 30/20

20 Calorie Row

if not going as RX, russian swings may be subbed for the row. Pick weights and movements that will allow you to be like Ricky Bobby, you wanna go fast!