Honey Badger Gym – CrossFit

Ready to Move (No Measure)

Parking Lot Lap

Quad Pulls down and back

Knee Tucks down and back

Alt. Crosskicks down and back

10 Knuckle Drags

Alt. Groin Stretch down

Cradle Stretch down and back

Samson Stretch down and back

Spiderman Crawl down and back

Inch Worms down(no push-up)

Toe Walk down and back

Heel Walk down and back

Lateral Slides down and back

High Knees down and back

Butt Kicks down and back

Metcon (Time)

Teams of 2

5 Rounds (25 Minute Cap):

100 Meter Burden 53/35lb KBs in front rack position

200 Meter Run

40/30 Calorie Row

Partner 1 runs 100 meters with Burden, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one rower, split calories as desired.

35 cals for coed teams, if same burden weight has to be used, go heavier ?