Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds

Easy Bike

Active Samson

Moderate Bike

Active Spidermans

Faster Bike

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

40 sec Front Stretch

40 sec Pigeon Stretch each side

Push Jerk (find a heavy triple for the day)

Squeaky Wheel (AMRAP – Rounds and Reps)

RX+ 15 min AMRAP:

60 Double Unders

20/15 Calorie Bike

10 Push Jerks 165/110

RX 15 min AMRAP:

60 dubs or 90 singles

20/15 cal row or bike(coaches choice)

10 push jerks 125/83