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
then a 3 min bike, row or jog

long inch worm, with calf stretches

5 jumping air squats

runners stretch/hip flex stretch

5 jumping air squats

alt. cross kicks

5 jumping air squats

alt. groin stretch

5 jumping air squats

knee tucks

Metcon (3 Rounds for time)

3 rounds for time:

Round 1:

21-15-9

Dead Lifts, 225/155

Kipping HSPU

rest 5ish min

Round 2:

21-15-9

TTB

Row For Calories

rest 5ish min

Round 3:

200 Double unders

Rest 1 minute

100 Double unders
start new rounds on :00 times. Example, if you finish round 1 at 7:04, start a 13:00

if you finish round 2 at 16:59, start at 22:00