Honey Badger Gym – CrossFit

shoulder prep circuit (warm-up) (No Measure)

15 band pull aparts or bent over flyes

10 reverse hspu shrugs or plate shrugs

10 shoulder rotates each arm (light)

10 snow angels w/ a Y shrug (light)

30 foot hs walk or 20 count hold or 30 count overhead weight active hold
line up across the rig:

alt. groin stretch down

lunge steps back in reverse

duck walks down

lunge steps back in reverse

runners stretch down

inch worms back

squat stretch and hamstring stretch 10 x 3 count each

Overhead Squat (12 min to establish 1RM)

Metcon (Time)

15 OHS, 135/95

15 C2B Pull-ups

15 Squat Snatches, 135/95

15 C2B

15 Front Squats, 135/95

15 C2B

15 Squat Cleans, 135/95

15 C2B