Honey Badger Gym – CrossFit

Squats sound good to me (warm-up) (No Measure)

standing straddle stretch 3 min

bike or row 3 minutes

lunge steps down/back in reverse

alternating groin stretch down

inch worms half way

runners stretch half way

lunge steps with a jump down

squat/hammy stretch 3 count each x10

Back Squat (5 reps E2MOM for 10min @70% )

Metcon (AMRAP – Rounds and Reps)

Teams of 2, 20 min AMRAP:

5 Front Squats 165/110

15 Plate Hops 45#

10 Calorie Row(or bike coaches choice)

Metcon (Time)

“Individual wod”

10 Rounds:

5 Squat Cleans 135/93

10 Cal Assault Bike

30 Double Unders

Rest 1:00 between round