Honey Badger Gym – CrossFit

Warm-up (No Measure)

20 Seconds Each:

Easy Jog

Quad Stretch

Knee to Chest

Cross Kicks

Moderate Jog

Walking Spidermans

Walking Samson

Push-up to Down Dog (In Place)

Faster Jog

Air Squats (In Place)

High Knees

Butt Kickers

Metcon (Time)

(RX)30-25-20-15-10:

Kettlebell Swings (53/35)

After Each Set:

14/10 Calorie Bike or Row(coaches choice)

200 Meter Burden Run 45/35lb plate

(RX+)21-18-15-12-9:

Assault Bike Calories

After Each Set:

16 Alt. DB Snatches (50/35)

200 Meter Burden Run 45/35lb plate