06/25/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

45 Seconds:

Easy Row

Active Spidermans to Push-up

30 Seconds:

Moderate Row

Mountain Climbers

20 Seconds:

Faster Row

Steady Burpees

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Wrist Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Metcon (AMRAP – Reps)

4 min AMRAP:

27 Hang Power Cleans 95/63

27 Burpees Over Rower

27/21 Calorie Row

Rest 4 Minutes

4 min AMRAP:

21 Hang Power Cleans 115/83

21 Burpees Over Rower

21/15 Calorie Row

Rest 4 Minutes

4 min AMRAP:

15 Hang Power Cleans 135/93

15 Burpees Over Rower

15/12 Calorie Row