Honey Badger Gym – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
scale and move as needed
Power Clean (5 min EMOM of 5 touch&go reps, start at 70% of 1rm)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
15 OHS 95/63
15 box jump overs 24/20
Muscle-ups (EXTRA WORK: 20 min EMOM, alt. each min w/partner.)
goal is max unbroken reps in a minute, then rest while partner works in their minute. 10 sets each partner.
if you do not yet have muscle-ups, work on the next hardest movement you have available.
Metcon (Time)
Extra Work #2 cardio:
6 rounds:
30 cal row
rest 1 min