Honey Badger Gym – Fitness

Warm-up (No Measure)

2 Minutes Easy Machine

30 Seconds Each

Glute Bridges

Single Leg Glute Bridge (Right)

Single Leg Glute Bridge (Left)

Glute Bridge Walkouts

Plank Shoulder Taps

Push-up to Down Dog

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Child’s Pose : 1 min

Overhead Hold on wall: 1 min

Kneeling Hamstring Stretch: 45 Seconds Each Side

Barbell Calves Smash: 45 Seconds Each Side

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Metcon (AMRAP – Rounds and Reps)

HOME GYM

AMRAP 13:

55 Alternating Dumbbell Deadlifts

55 Single Dumbbell Goblet Squats

55 Shuttle Runs [10 Meters]

55 Alternating Dumbbell Push Press

*alternating DB movements could be subbed with double dumbbell if you have two of the same weight