Honey Badger Gym – CrossFit

Warm-up (No Measure)

200 Meter Run

40 Seconds Each:

Active Spidermans

Active Samsons

Push-up to Down Dog

100 Burden Run

30 Seconds Each:

Frog Hops

Reverse Lunges

Lateral Hops Over Bags

50 Meter Burden Run

20 Seconds:

Easy Burpees

MOBILITY:

Child’s Pose on Box: 1 Minute

Box Supported Ankle Stretch: 1 Minute

Metcon (Time)

For Time:

1 Mile Run

50 Dumbbell Snatches 50/35

400 Meter Burden Run 45/35

30 Pull-ups

20 Burpee Box Jumps 24/20″
RUN:

Modify to a distance we can complete in 8-10 minutes

If unable to run:

3200 Meter Bike Erg

115/85 Calorie Assault Bike

2000 Meter Row

BURDEN RUN:

Choose a weight you can run with the whole time

If we have to walk, it’s too heavy

DUMBBELL SNATCHES:

Choose a weight we can string together for 20+ reps when fresh

PULL-UPS:

Choose a variation we can complete sets of 5 at the minimum during the workout

BURPEE BOX JUMPS:

Stand to full extension on the box