Honey Badger Gym – CrossFit

Warm-up (No Measure)

20 Seconds

Easy Jog

Quad Stretch

Knees to Chest

Easy Jog

Straight Leg Kick

Alternating Groin

Easy Jog

Walking Samson

Walking Spiderman

Medicine Ball Jog

Medicine Ball Foot Taps

Medicine Ball Deadlifts

Medicine Ball Jog

Medicine Ball Slams

Medicine Ball Squats (Squat to Ball)

Medicine Ball Jog

Medicine Ball Push Press

Medicine Ball Squats (Squat with Ball)

Metcon (Time)

3 Rounds:

800 Meter Run

40 Kettlebell Swings (53/35)

40 Wallballs (20/14)
Wod Intent:

• Looking for a longer workout today (25-30 Minutes)

• Around 4-5 Minutes for the Runs

• Around 4-5 Minutes for the Swings and Wallballs

RUN:

• If unable to Run, complete one of the following:

* 1000 Meter Row

* 1600 Meter Bike Erg

* 55/40 Calorie Bike 


*800 Meter Ski Erg

KETTLEBELL SWINGS & WALLBALLS:

• Should be able to complete 25+ unbroken reps when fresh

• Shooting for 4-5 sets max within today’s workout