Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds each:

Easy Bike or Row

Spiderman Crawls

Moderate Bike or Row

Samson + Air Squat

Faster Bike or Row

Push-up to Down Dog

Then

:20 Seconds each

Low Slow Shuffles Right

Hollow Hold

Low Slow Shuffles Left

Arch Hold

Low Slow Shuffles Right

Hollow Hold

Low Slow Shuffles Left

Arch Hold

Then

Couch Stretch 1 min each side

Alt. Shoulder Stretches 30 sec side

Wall Squats 30 seconds as close as possible

Metcon (AMRAP – Rounds and Reps)

RX+ 18 min AMRAP:

12/9 Calorie Bike

15 Wallballs 20/14

12 Alt. DB Snatches 50/35

9 Toes to Bar

RX 18 min AMRAP:

50 Mountain Climbers(2for1)

15 Wall Balls 20/14

12 Alt. DB Snatches 35/25

9 V-ups