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

Back Squat (3 reps E2MOM for 10 min @70-80%)

same weight across all sets

Metcon (Time)

(RX+) For Time:

42 Cal Row

21 Squat Snatch 95/63

30 Cal Row

15 Squat Snatch

18 Cal Row

9 Squat Snatch

(RX) For Time:

42 Russian Swings 70/53

21 OHS 95/63

Dumpster Run

30 Russian Swings

15 OHS

Dumpster Run

18 Russian Swings

9 OHS

Dumpster Run
front/back squats or squat cleans are suitable scales.