07/22/2017
Honey Badger Gym – CrossFit
Metcon (Time)
For Time:
Reverse HB”400″
2 Rounds of “DT”
Reverse HB”400″
2 Rounds of “DT”
Reverse HB”400″
2 Rounds of “DT”
Reverse HB”400
RX+ (155/103)
RX (135/93)
For Time:
Reverse HB”400″
2 Rounds of “DT”
Reverse HB”400″
2 Rounds of “DT”
Reverse HB”400″
2 Rounds of “DT”
Reverse HB”400
RX+ (155/103)
RX (135/93)
lunge steps down/back in reverse
10 air squats
10 situps
runners stretch down
alt. cross kicks back
10 air squats
10 situps
alt. groin stretch down
inch worm back
10 air squats
10 situps
10 push-ups
shoulder stretch 20 sec each side x2
8 min AMRAP:
3 Thrusters 95/63(75/55)
3 Toes to Bar
6 Thrusters
6 Toes to Bar
9 Thrusters
9 Toes to Bar
Etc..
4 rounds of 40sec on /20sec off
Plate to OH 45/35
Calorie Bike
Plate to OH
Calorie Bike
2 Scores(note in comments)
Total Plate to OH
Total Calories on Bike
One end of the plate touches the floor after initial pick up, arms do not need to be locked out for the Overhead portion.
3-5min bike row or run(try to start sweating..)
10 big arm circles forward/reverse
knee tucks down/quad pulls back
10 light 1 arm russian swings each arm
10 cuban presses
alt. groin stretch down/high knees back
10 light 1 arm russian swings each arm
10 cuban presses
5 yoga push-ups
runners/hip flexor stretch down/butt kicks back
10 light 1 arm russian swings each arm
10 cuban presses
5 yoga push-ups
2k Row
150 Dubs(RX is 300 singles)
10 Rounds of Cindy*
*1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
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
5 min AMRAP:
HB”400″ Buy-In
12 Deadlifts
12 Bar Facing Burpees
Rest 5:00
5 min AMRAP:
Fire Loop Buy-In
9 Deadlifts
9 Bar Facing Burpees
Rest 5:00
5 min AMRAP:
Dumpster Run Buy-In
6 Deadlifts
6 Bar Facing Burpees
RX+ weights
185/135
225/155
275/185
RX weights
155/105
185/135
225/155