Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute each

Easy Bike or Row

Active Dragon Stretch(each side)

Shoulder Stretch(:30 Each Side)

:45 Seconds each

Medium Bike or Row

Active Samson(each side)

Front Rack Stretch

:30 Seconds each

Faster Bike or Row

Push-up to Down Dog

Child’s Pose

Metcon (AMRAP – Rounds and Reps)

Teams of 3:

20 min AMRAP:

50 Strict Pull-Ups(overhand)

75 Bench Press 135/95

70/50 Calorie Bike
Teams can break reps up as they see fit. Looking to pick a variation on the pull-ups that individuals could get at least 5 repetitions whenever it is their turn. On the bench press, athletes should be able to complete at least 10 reps when it is their turn. Ideally teams are using the same weights, but having multiple barbells or changing out weights to accommodate different athletes within the team is okay to ensure that each person gets the right stimulus for them.