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

Front Squat (6 reps E2MOM for 10 min, start around 60-65%)

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
if scaling, after the row perform:

hanging knee or leg raises, v-ups, straight leg abmat situps

lower target/lighter ball

lighter weight cleans

bar over burpees or hardest hanging gymnastics available

IF going as RX, perform ring muscle ups or your reps end there.

Metcon (AMRAP – Rounds)

10 min AMRAP w/ a partner:

7 unbroken HSPU

can switch anytime