Honey Badger Gym – CrossFit

shoulder prep circuit (No Measure)

15 band pull aparts or bent over flyes

10 reverse hspu shrugs or plate shrugs

10 shoulder rotates each arm (light)

10 snow angels w/ a Y shrug (light)

30 foot hs walk or 20 count hold or 30 count overhead weight active hold
(last movement on shoulder prep counts towards the 4 rounds)

4 rounds:

30 ft HS walk or 20 shoulder activates

30 ft OH walking lunge w/plate

10 strict ring dips or pushups

misfit snatch complex (Find new 1RM)

1 snatch + 1 OHS + 1 hang snatch + 1 OHS

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

100 Double Unders

50 Wall Balls 30/20 to 10’/9′ target

25 TTB

scales:

100 single unders or lateral jumps

lighter ball or lower target

straight leg ab mat situps or v-ups