Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds each

Side Lunges

Active Spidermans

Air Squats

Active Samson

Slow PVC Front Squats

Push-up to Down Dog

Slow PVC Thrusters

Inch Worms(keep legs straight)

then,

Lateral Shuffles slow & low down and back(long)

Empty Barbell Warmup

Couch Stretch 1 min each side

Front Rack Stretch 45 sec

Ankle Stretch 45 sec each side

Childs Pose 45 sec

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
The weight on the barbell should be something that you could absolutely hold onto the first set of 21 repetitions unbroken if desired.

If unable to complete 21 pull-ups unbroken, we may think about reducing the reps, or modifying the movement to preserve the “sprint” stimulus of the workout. Jumping pull-ups will be the substation today for pull-ups.

We’re trying to complete this workout in under 6 minutes, so choosing the correct weights, movements and rep schemes is of the upmost importance! Lets chase that classic Crossfit feel that is FRAN!