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

Clean (1rm w/ 2 count pause 1″ off the floor)

Partner up, work smart. We’ll take about 12 min to work up.

Metcon (Time)

5 Rounds for Time*:

15 unbroken Dumbbell Push Press, 50/35

12 Unbroken Dumbbell Reverse Lunges, 50/35 (6/side)

9 Unbroken Dumbbell Dead Lifts, 50/35 – all 4 heads of db must touch the ground on every rep.

*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds
if need be complete rounds can be alternated with a partner. KBs or plates will be used as well if needed.