Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds each:

Active Samson

Alternating Groin Stretch

Activer Spidermans

Push-up to Down Dog

15 Seconds

Front Plank

Air Squats

Push-ups

Front Plank

Air Squats

Push-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Pigeon Pose + wrist stretch 1 min each leg

Metcon (AMRAP – Reps)

Teams of 3

7 min AMRAP:

50 Back Squats 155/105

50 Back Squats 185/125

ME Back Squats 225/155

Rest 3 Minutes

7 min AMRAP:

50 Bench Press 135/95

50 Bench Press 155/105

AMRAP Bench Press 185/125

Rest 3 Minutes

7 min AMRAP:

50 Deadlifts 185/135

50 Deadlifts 225/155

ME Deadlifts 275/185

*all teammates must be able to complete at least 1 rep at each weight. If needed, set up multiple bars.
On each movement, we should be able to complete at least 21+, 15+, and 12+ repetitions unbroken respectively on each weight increase.