Sunday Suggestion
Honey Badger Gym – CrossFit
Metcon (Time)
21-18-15-12-9-6-3
Calorie Row
Strict Press 75/55
21-18-15-12-9-6-3
Calorie Row
Strict Press 75/55
honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
For time:
30 C2B Pull-ups
30 Overhead Squats 95/63
20 Bar Muscle ups
20 Overhead Squats 135/93
10 Ring Muscle-ups
10 Overhead Squats 185/133
long bear crawl + 5 air squats
lunge steps
long bear crawl + 10 air squats
lunge steps in reverse
long inch worm + 15 air squats
runners/hip flexor stretch half way
alt. groin stretch half way + 10 push ups
duck walks half way + 10 push ups
alt. groin stretch half way + 10 push ups
with a shoulder prep mash up
w/ pvc or barbell
5 jump shrugs
5 high and outsides
5 muscle snatches
5 balance to power(position)
5 ohs
5 sotts presses
5 duck walks forward/reverse
Max Effort 2k Row