02/15/2017
Honey Badger Gym – CrossFit
cardiNO (warm-up) (No Measure)
20 jumping jacks
20 swinging jacks
jog down, back in reverse x3
15 jumping jacks
15 swinging jacks
high knees down, back in reverse x2
10 jumping jacks
10 swinging jacks
butt kicks down, back in reverse x1
alternating groin stretch half way
inch worm w/push-up half way
runners stretch hip flexor stretch half way
3 count squat stretch, 3 count hamstring stretch x10 each
with added shoulder and pull-up prep
Metcon (Time)
10 min cap:
RX+ 3 rounds:
6 Strict C2B
6 C2B
6 Bar MU
Rest 1:00 min between rounds
or
RX 3 rounds:
6 Strict pullups
6 pullups
6 C2B
Rest 1:00 min between rounds
or
Fitness 3 rounds:
10 barbell curls
10 barbell rows
10 reverse flyes
rest 1 min between rounds
choose movements you can fluently move with, lots of broken sets won’t allow you to finish in the time cap.
Metcon (Time)
RX+ For time:
50 Clean & Jerks* 135/93
*EMOM: Complete 6 T2B – starting with the T2B
RX For time:
50 Clean & Jerks* 115/75
*EMOM: Complete 5 T2B – starting with the T2B
Fitness For time:
50 Clean & Jerks*
*EMOM: Complete 6 medball v-ups – starting with the v-ups