Honey Badger Gym – CrossFit

make money get turnt (No Measure)

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
then shoulder stretch 30 sec each side x2

Front Squat (5 min EMOM of 4 reps (start around 70%))

Metcon (Time)

50 cal assault bike

200 double unders

50 hspu

100 wallballs 20/14

scales:

100 mtn climbers for bike (both legs = 1)

200 singles or lateral jumps

hrpu

lighter ball or lower target
OPTIONAL: in the 5 min directly following, 1rm Clean&Jerk.

Clean and Jerk (5 min to find 1RM)

Metcon (3 Rounds for reps)

optional work

3 rounds with a partner:

partner 1: row 500

partner 2: max reps HSPU

partner 2: row 500

partner 1: max reps HSPU

While one partner rows, the other does hspu. Switch takes place after each row is completed. Athletes will row and hspu 3x.