Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds each:

Alt. Groin stretch

Samson stretch

Easy Row

Active Spidermans aka creepy bear crawls

Medium Row

Push-up to Down Dog

Faster Row

Air Squats

PVC pass throughs

1 min warrior squat(alternate reaching to the sky with each hand, while other hand holds onto barbell on the floor)

30 seconds of PVC or light barbell OHS

Then with an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Metcon (Time)

For Time:

5 Rounds of “Cindy”

30 Overhead Squats 135/93

1,000 Meter Row

“Cindy” is:

5 pull-ups

10 push-ups(chest to floor)

15 air squats(no hands)
Choose a weight on OHS you could achieve 15+ unbroken reps.