Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds each(grab light dumbbells)

Farmers Carry (Right Arm)

Jumping Jacks

Farmers Carry (Left Arm)

Push-up to Down Dog

Farmers Carry (Both Arms)

Active Spidermans

Light Jog

Active Samson

Moderate Jog

Slow Air Squats

Dumbbell Warmup

3 Stiff Legged Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Strict Press

3 Hang Reverse Lunges

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

30 Double Unders

10 Dumbbell Power Cleans* (50s/35s)

30 Double Unders*

10 Dumbbell Hang Squat Cleans

30 Double Unders

10 Dumbbell Push Presses

30 Double Unders

10 Dumbbell Reverse Lunges(front rack)

30 Double Unders

10 Dumbbell Thrusters

*if you cannot place the dumbbells down in a controlled manner when you’re tired, they may be too heavy. Aggressive drops will receive burpee penalties 🙂

*60 single unders or 45 seconds of double under practice will be a good sub for today
Choose a dumbbell weight that you could complete 20+ unbroken dumbbell thrusters when fresh, as that will likely be the limiting factor today. Within the workout, we’re looking for you to complete these sets on the rope and dumbbells in no more than 2 planned sets.