10/30/2017
Honey Badger Gym – CrossFit
Full Body Badger (No Measure)
3-5 min bike, row or jog
20 leg swings each side
Bear crawl down/back
20 lateral leg swings each side
Lunge steps down/back/down
10 arm circles sm/med/big forward and reverse
Quad pulls back
20 air squats
20 hollow/arch swings
Inch worms down
(Grab small weights for each hand)
20 reverse flyes
10 shoulder rotates each side
15 snow angels + Y shrug at top
Alternating groin stretch back
Lateral slides down/back x2
High knees down/butt kicks back x2
Wide base 5-4-3-2-1 push-ups
Metcon (Time)
RX+/RX For Time*:
15-12-9
Calorie Row
Power Snatch 95/63(75/55)
directly into…
15-12-9
Calorie Bike
Clean and Jerks 95/63(75/55)
Fitness For Time:
12-9-6
Calorie Row
Power Snatch
directly into…
12-9-6
Burpee
Clean and Jerks
*each section has a time cap, the first 15-12-9 is capped at the 5 min mark, the second at the 10 min mark. If you have time left from the first, you have more time to beat the second cap for a total time. All work must be done before the 1st cap to be as RX.
Handstand Push-ups (10-12 min to work progressions and positions )
Tripod(Hand and head pos.), headstand holds, foot and hip positioning for the kip, handstand kick ups, handstand holds, negatives, attempts with or without pad.