Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds each

Easy Row or Bike

Active Spidermans

Medium Row or Bike

Push-up to Down Dog

Faster Row or Bike

Air Squats

Then with an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Then

30 sec child’s pose

30 sec pigeon each side

30 sec squat hold

Metcon (AMRAP – Reps)

3 min AMRAP:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats 75/53

rest 3 minutes

3 min AMRAP:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats 95/63

rest 3 minutes

3 min AMRAP:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats 115/78

rest 3 minutes

3 min AMRAP:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats 135/93