Honey Badger Gym – CrossFit

Warm-up (No Measure)

5 min mini AMRAP:

3 Burpees

6 cal bike/row

Jog/run to billboard pole and back

Then

:30 Seconds each

Knuckle Drags

Push-up to Down Dog

Samson stretch left leg

Samson stretch right leg

Spiderman crawls

Air Squats

Then

w/ an empty barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 RDLs

5 Front Squats

Push Press (10 min to find a 1RM)

Only one miss will be allowed, be smart with your attempts and jumps.

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

27/21 Calorie Row

21 Deadlifts 135/93

15 Burpees

9 Push Press 135/93
Weight will be dictated by the push press. You should use a weight that staying unbroken throughout the workout will be possible with.

21/15 calories if using a bike today