Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Easy Bike or Row

Push-up to Down Dog

Medium Bike or Row

Mountain Climbers

Faster Bike or Row

Squat Jumps

Modified Barbell Warmup

5 Stiff Legged Dealfits

5 Hang Power Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Front Squats

5 Strict Press + Reach

Metcon (AMRAP – Reps)

5 min AMRAP:

15 Barbell Facing Burpees

21 Power Cleans 155/103

21/15 Calorie Bike

Rest 5 Minutes

5 min AMRAP:

15 Barbell Facing Burpees

21 Power Cleans 135/93

21/15 Calorie Bike

Rest 5 Minutes

5 min AMRAP:

15 Barbell-Facing Burpees

21 Power Cleans 115/83

21/15 Calorie Bike
Goal is not to sprint necessarily, rather move with a purpose for all 5 minutes.

Intended load stimulus:

First Barbell: 10+ Unbroken When Fresh

Second Barbell: 15+ Unbroken When Fresh

Third Barbell: 20+ Unbroken When Fresh