Sunday Suggestion
Honey Badger Gym – CrossFit
Metcon (Time)
2,000m Row*
*EMOM: 4 Burpees
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
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
3 min bike or row just above convo pace….
10 shoulder circles small>med>big
10 sh. circles in rev. sml>med>big
knee hugs down, quad pulls back
alt. groin stretch down
lunge steps w/ reach to the sky down
knee hugs down, quad pulls back
lunges w/ twist into the knee down
inch worms down
alt. leg swings down
high knees down/back in reverse
lateral high knees down/back
butt kicks down/back in reverse
smooth broad jumps down
Tabata
(8 x :20 on/:10 off)
Air Squats(no hands on legs)
Sit-ups
HRPU
Calorie Row
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
7 min AMRAP:
Wallballs*
*EMOM 5 Deadlifts
RX+ 30/20, 225/155
RX 20/14, 205/135
3 min bike or row just above convo pace….
10 shoulder circles small>med>big
10 sh. circles in rev. sml>med>big
knee hugs down, quad pulls back
alt. groin stretch down
lunge steps w/ reach to the sky down
knee hugs down, quad pulls back
lunges w/ twist into the knee down
inch worms down
alt. leg swings down
high knees down/back in reverse
lateral high knees down/back
butt kicks down/back in reverse
smooth broad jumps down
For Time:
35/25 Calorie Bike
Reverse HB”400″
30 KB Swings 70/53(53/35)
20 Bar-Facing Burpees