Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Quad Stretch

Knuckle Drags

Active Samson

Active Spidermans

Slow Air Squats

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

:30 Seconds Each

Front Rack Stretch

Wrist Stretch

Ankle Stretch each leg

Front Squat (5-5-5 build or use same weight across)

Metcon (Time)

For Time:

1,000 Meter Run

40 Pull-ups

30 Front Squats 135/93(95/63)

20 Barbell Facing Burpees
think about using a weight that you could perform 20+ reps unbroken when fresh for the front squats