Author: honeybadgergym

04/27/2019

By

Honey Badger Gym – CrossFit

Ready to Move (No Measure)

Parking Lot Lap

Quad Pulls down and back

Knee Tucks down and back

Alt. Crosskicks down and back

10 Knuckle Drags

Alt. Groin Stretch down

Cradle Stretch down and back

Samson Stretch down and back

Spiderman Crawl down and back

Inch Worms down(no push-up)

Toe Walk down and back

Heel Walk down and back

Lateral Slides down and back

High Knees down and back

Butt Kicks down and back

Metcon (Time)

3 Rounds:

800 Meter Run

30 Deadlifts 155/103

30 Lateral Barbell Burpees

04/26/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each

Easy Single Unders

Plate Ground to Overhead

PVC Pass Throughs

Higher Single Unders

Plate Counterbalance Squats

PVC Pass Throughs

Fast Single Unders

Squats with Heels on Plate

PVC Pass Throughs

Overhead Squat (12 min to establish a heavy 3 reps for the day)

Metcon (AMRAP – Rounds and Reps)

RX+ 15 min AMRAP:

60 Double Unders

30/21 Calorie Row

15 Overhead Squats 115/78

RX 15 min AMRAP:

45 Dubs or 90 Single Unders

30/21 Calorie Bike

15 Overhead Squats 75/55

04/24/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Stretch – Squat – Barbell

1 Minute Active Spidermans

45 Seconds Air Squats

30 Seconds Stiff Legged Deadlifts

1 Minute Push-up to Down Dog

45 Seconds Straight Leg Reach to Air Squat

30 Seconds Elbow Rotations

1 Minute Straight Legged Inchworms

45 Seconds Jumping Air Squats

30 Seconds Hang Power Cleans

Front Rack Stretch x45s

Pec/Shoulder Stretch x45s

Wrist Stretch x30s each side

“the CHIEF” (5 Rounds for reps)

5 Rounds:

3 min AMRAP:

3 Power Cleans (135/93)

6 Pushups

9 Air Squats

Rest 1:00 Between Rounds