Honey Badger Gym – CrossFit

(No Measure)

warm-up:

5 rounds

200m row

alt. groin stretch half way

bear crawl half way

runners stretch hip flexor stretch back

Squat Clean (5 min EMOM of 5 T&G reps (start around 65-70%))

Metcon (Time)

50-30-10

KB Swings 53/35

Air Squats

Hand Release Push-Ups

Metcon (AMRAP – Rounds and Reps)

optional work #1

EMOM until failure (20 min cap)

Even: 10 power clean 135/93

Odd: 12 Bar facing burpees

Metcon (Time)

optional work #2

6 rounds w/ a partner switching anytime:

100 double unders

25 c2b pull-ups