Fitness – Fri, Apr 3

Honey Badger Fitness LLC – Fitness

Back Squat (E3MOM
10 60%
8 60-70%
6 70-80%
4 80%
1 90%
1 max effort
)

Metcon (Checkmark)

3 sets

:30 wall sit

50′ walking lunge Doulbe DB

:30 Wall sit

Rest 2 min

3 sets

10 Db Rdl

:60 Glute bridge hold

Rest 2 min

Fitness – Wed, Apr 1

Honey Badger Fitness LLC – Fitness

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Pico

200 burpees

1 partner 200m run or row 300/200

Fitness – Tue, Mar 31

Honey Badger Fitness LLC – Fitness

Metcon (Checkmark)

6 Rounds

2 min on 3 min off

RX

16/12 Calorie Bike (go hard)

with remaining time

Round

1 Dead hang on pull up bar

2 Handstand hold

3 Plank hold

4 L hold on pull up bar

5 left side plank hold

6 Right side plank hold

Pico

12/9 Calorie Bike (go hard)

Round

1 Dead hang on from pull up bar

2 Handstand or WB overhead hold

3 Plank

4 Dead hang or L hold

5 left side plank

6 right side plank

Fitness – Mon, Mar 30

Honey Badger Fitness LLC – Fitness

Bench Press (5 reps E2MOM @ 75-80%)

Metcon (Time)

Monday murph prep

3 Rounds For time

20 min time cap

RX

400m Run

50 Air squats

200m Run

30 Push ups

Pico

200m Run

30 Air squats

200m Run

20 Push up variations of your choice