Thursday Suggestion
Honey Badger Gym – CrossFit
Metcon (Time)
3 Rounds:
500m Row
25 Sit-ups
20 DB Push Presses (35s/25s)
15 Deadlifts (185/135)
3 Rounds:
500m Row
25 Sit-ups
20 DB Push Presses (35s/25s)
15 Deadlifts (185/135)
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
RX+ For time:
21 – 15 – 9
Bike for Calories
Kettlebell Swings 70/53
18 – 12 – 6
Row for Calories
Burpees Over Rower
12 – 9 – 6
Squat Cleans 155/103
Dumpster Run
RX For Time:
21 – 15 – 9
Mountain Climbers(2for1)
Kettlebell Swings 53/35
21 – 15 – 9
Row for Calories
Burpees
21 – 15 – 9
Medball Squat Cleans (20/14)
Dumpster Run
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
RX+ 15 min AMRAP:
15 Box Jump Overs 24/20″
12 Ring Dips
9 Power Cleans 155/103
RX 15 min AMRAP:
15 Box Jump Overs 24/20″
12 Hand Release Push-ups
9 Power Cleans 125/80
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
3 Rounds:
10 Front Squats 135/93
20 Pull-ups
50 Double-unders
Teams of 3, for Time:
2000m row
63 burpees to a plate
63 goblet squats 70/53
1500m row
45 burpees
45 goblet squats
1000m row
27 burpees
27 goblet squats