Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Easy Single Unders

Right Arm Dumbbell Swing

Left Arm Dumbbell Swing

Quick Single Unders

Right Arm Dumbbell Hang Muscle Clean

Left Arm Dumbbell Hang Muscle Clean

Higher Single Unders

Right Arm Dumbbell Strict Press

Left Arm Dumbbell Strict Press

Empty Barbell Warmup:

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Strict Press & Reach

5 Push Press & Reach

Front Rack Stretch x 1 minute

Childs Pose x 1 minute

Push Jerk (build to a heavy 3 reps E2MOM for 12min)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP*:

40 Double Unders

20 DB Hang Clean&Jerks 50/35*

40 Double Unders

20/15 Calorie Row

*switch hands every 5 reps

*minimum work requirement for RX is 3 rounds