08/07/2018
Honey Badger Gym – CrossFit
Warm-up (No Measure)
30 Seconds each:
Slow Row or Bike
Active Spidermans
Alternating Bird Dog
Medium Row or Bike
Active Samson
Hollow Hold
Fast Row or Bike
Push-up to Down Dog
Superman Hold
Then
1 minute child’s pose
30 sec PVC pass throughs
30 sec wall assisted shoulder stretch
Lead Foot (3 Rounds for reps)
4 min AMRAP:
27 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups*
rest 4 minutes
4 min AMRAP:
21 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
4 min AMRAP:
15 Calorie Row
15 Burpees
15 Pull-ups
*RX will do pull-ups in the 1st and 3rd round