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
cut the push-ups to 5 today and end with a shoulder stretch 20 sec each side 2x

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

improve from last time, whether that be with more weight or with better movement and control with the same weight.

Metcon (Time)

25-15-10

Deadlift 225/155(mens bar)

HSPU

rest 2 min

25-15-10

Wall Ball 30/20

Ring Dip
workouts can also be scaled with lighter weights or take reps to 15-10-5, just notate accordingly.

Metcon (2 Rounds for reps)

10 min AMRAP w/ a partner:

One partner does muscle ups, while the other partner does double unders. Partners may switch at any time.

there will be two separate scores for each person:

1st score will be total MUs

2nd score will be total DUs
any gymnastics movement would be a suitable scale as long as you’re working to progress on that movement. Choose something challenging.