Honey Badger Gym – CrossFit

Squats sound good to me (warm-up) (No Measure)

standing straddle stretch 3 min

bike or row 3 minutes

lunge steps down/back in reverse

alternating groin stretch down

inch worms half way

runners stretch half way

lunge steps with a jump down

squat/hammy stretch 3 count each x10

Front Squat/Back Squat Cycle (4x7FS/13BS @94% of Monday’s weight, rest 2-3min)

All percentages will be taken from your front squat. The sets will start with front squats, immediately followed by back squats. Do not rest between the two.

Metcon (Time)

RX+ 3 Rounds:

12 Power Cleans 135/93

12 Chest-to-Bar Pull-ups

12 Jerks 135/93

12 Toes-to-Bar

RX 3 Rounds:

12 Power Cleans 115/78

12 Pull-ups

12 Jerks 115/78

12 Toes-to-Bar

*scale w/jumping pull-ups and v-ups