Honey Badger Gym – CrossFit

Criss Cross (AMRAP – Rounds and Reps)

RX+ 15 min AMRAP:

30 Double-unders

15 Power Cleans 115/80

30 Double-unders

15 Toes-to-Bar

RX 15 min AMRAP:

60 Singles

15 Power Cleans 95/65

60 Singles

15 Toes-to-Bar
The weight on the barbell should be something that we could cycle for 21+ repetitions unbroken when fresh. The toes to bar and double unders, should also be something that we are comfortable stringing together. To hold these numbers within the workout, we recommend that you be able to cycle 15+ toes to bar and at least 50-60+ double unders when fresh.

Warm-up (No Measure)

:30 Seconds Each

(Using 10# Plate)

Forward Jumps to Plate

Active Samson

Lateral Jumps Over Plate

Active Spidermans

In and Out Jumps to Plate

Push-up to Down Dog

then

alternating tabata of hollow rocks/supermans

then w/empty bar:

5 kang squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

1 min wall assisted front rack stretch

30 sec ankle stretch each side