Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Easy Row or Bike

Glute Bridges + Air Squats

Moderate Row or Bike

Right Leg Glute Bride + Air Squats

Faster Row or Bike

Left Leg Glute Bride + Air Squats

*30 seconds for glute bridge, 30 seconds for air squats

Barbell Warmup

5 Good Mornings

5 Elbow Rotations

5 Pausing Back Squats

5 Strict Press & Reach

5 Romanian Deadlifts

5 Pausing Front Squats

Back Squat (6 reps E3MOM)

find a challenging weight to use across all sets, or build to a heavy 6

Metcon (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row