Honey Badger Gym – CrossFit

MINDSET

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.

Real integrity, is action. Not a “thing”, but a living and breathing lens we live our lives through that we refine every single day.

Warm-up (No Measure)

30 Seconds

Easy Row

Medicine Ball Deadlifts

Box Step-ups

Moderate Row

Squat to Medicine Ball

Lateral Box Step-Overs

Faster Row

Medicine Ball Slams

Box Jump with Step Down

*All Performed To Lowest Box Setting

Single Dumbbell Warmup

Each Side With Lighter Weight:

5 Romanian Deadlifts

5 Russian Dumbbell Swings

5 Waiter Squats

5 Strict Press & Reach

5 Front Rack Reverse Lunges

MOBILITY:

Dumbbell Ankle Stretch: 30 Seconds

Dumbbell Squat Hold: 1 Minute

Child’s Pose on Box: 1 Minute

Metcon (AMRAP – Reps)

3 Rounds x 1 min each:

Wallballs (20/14)

Alternating DB Snatches (50/35)

Box Jumps (24/20)

DB Hang Clean & Jerks (50/35)

Calorie Row

1 Minute Rest