Honey Badger Gym – CrossFit

MINDSET

“A hero is one that knows how to hang on for one, minute, longer.” – Norweigan Proverb

Often the difference between those who make it, and those who don’t.

If we want to see it through, we have got to be able to hang on. To push further than before. Success is like a wrestling match, with bouts of incredibly high intensity, and full of twists and turns. But in that… it’s a test of endurance.

But above all, its a test of will. That when everyone else stops, gives up, turns in… we hold on for one, minute, longer.

Warm-up (No Measure)

Mark a distance of about 30ft and perform each one down:

High Knee Karaoke

Over the Hurdle

Knee Tuck

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Metcon (Time)

For Time:

3 Mile Run

Every 3 Minutes(start at 0:00):

9 Burpees + 21 Air Squats

*take your phone/watch/stop watch or whatever you need to see times or get an alert. When the clock hits 3:00, 6:00, 9:00, 12:00, etc hit your burpees and squats. Enjoy!!!