Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Easy Bike or Row

5 inchworms + pushup to downward dog

:30 Seconds Moderate Bike or Row

Active Samson + Air Squat at Top down/back

:30 Seconds Faster Bike or Row

Active Spidermans down

Alternating Groin Stretch back

w/ empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Pigeon Pose + Wrist Stretch 1 Minute Each Leg

Metcon (AMRAP – Rounds and Reps)

RX+ 20 min AMRAP:

10 Thrusters 135/93

15 Chest to Bar Pull-ups

20/15 Calorie Bike

RX: 115/80, pull-ups, bike or row(coaches choice)