Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds each

Medicine Ball Foot Taps

Active Spidermans

Medicine Ball Deadlifts

Quick Single Unders

Active Samson

Medicine Ball Front Squats

High Single Unders

Push-up to Down Dog

Medicine Ball Ground to Overhead

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Deadlift (establish a heavy 6-4-2)

warmup to a starting weight and establish your 6 reps. Establish your 4 reps with whatever weight you add next. Finally, establish your 2 rep with your next weight jump. All reps will be touch and go. Note your 6 and 4 rep weights in the notes

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

60 Double-Unders

30 Wallballs

15 Deadlifts

There is no prescribed weight for wallballs or deadlifts today as RX, just perform the movements to standard and you’re good to go. Put all your double under practice to use today!

If not doing Double Unders, 45 seconds of practice or 100 Single Unders.

RX+ 245/165 deads, 20/14lb Wall ball
use a weight for the deadlifts that you could complete for 18+ reps unbroken when fresh. We don’t want to break more than 2-3x per round in the workout today.