Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Easy Shuttle Run

Walking Quad Stretch

Walking Knee to Chest

Moderate Shuttle Runs

Walking Samson

Shuttle Straight Legged Bear Crawl

Faster Shuttle Runs

Shuttle Crab Walk

Walking Spidermans

w/empty barbell

5 Kang Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

then,

30 sec PVC pass throughs

30 sec PVC OHS

30 sec narrower pass throughs

30 sec narrower OHS

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

5 Round Buy-In:

75 Double Unders*

10 Overhead Squats 95/63

*if not doing double unders, all athletes will practice doubles for 1 min each round.

In Time Remaining:

(RX)Max Rounds “Cindy”:

5 pull-ups

10 push-ups

15 air squats

(RX+) max rounds of:

5 Chest to Bar Pull-ups

7 Kipping Handstand Push-ups

21 Air Squats
The OHS should be a weight that athletes are capable of completing 21+ repetitions unbroken when fresh and ideally unbroken on each of the five rounds within the workout today.

We’re looking for integrity in our movements today. Push-ups and Air squats are very simple movements compared to a lot of things we do, but they’re also some of the easiest movements to neglect. Uphold the integrity of these movements, especially in the later rounds. Don’t settle for slop.