Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Easy Row or Bike

Active Samson

Moderate Row or Bike

Active Spidermans

Faster Row or Bike

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

1 minute Child’s Pose on KB

1 minute PVC Hinge Drill

Metcon (Time)

30-20-10:

Kettlebell Swings (53/35)

Calorie Bike

Directly into…

10-20-30:

Deadlifts (135/95)

Calorie Row

Women Complete (21-15-9 / 9-15-21) Calories on Machines.

RX+

115/78 hang power cleans for swings

Deadlift 205/145