Honey Badger Gym – CrossFit

shoulder prep circuit (No Measure)

15 band pull aparts or bent over flyes

10 reverse hspu shrugs or plate shrugs

10 shoulder rotates each arm (light)

10 snow angels w/ a Y shrug (light)

30 foot hs walk or 20 count hold or 30 count overhead weight active hold
then 3 slow rounds:

40 doubles or singles

20 lunge steps w/ plate OH

Deadlift (E2MOM 3 reps at 60% 65% 70% 75% 82.5%)

Metcon (Time)

For Time:

20-16-12-8-4

Front Rack Lunge Step 135/93

HSPU
Lunge steps can be performed forwards or backwards in place, but must be stood up tall with feet together for rep to count. Back knee will lightly touch the floor before standing tall as well.

push press or hand release pushup can be suitable scales for HSPU.