07/12/2017
Honey Badger Gym – CrossFit
Squats sound good to me (warm-up) (No Measure)
standing straddle stretch 3 min
bike or row 3 minutes
lunge steps down/back in reverse
alternating groin stretch down
inch worms half way
runners stretch half way
lunge steps with a jump down
squat/hammy stretch 3 count each x10
Back Squat (5 reps E2MOM for 10min @70% )
Metcon (AMRAP – Rounds and Reps)
Teams of 2, 20 min AMRAP:
5 Front Squats 165/110
15 Plate Hops 45#
10 Calorie Row(or bike coaches choice)
Metcon (Time)
“Individual wod”
10 Rounds:
5 Squat Cleans 135/93
10 Cal Assault Bike
30 Double Unders
Rest 1:00 between round