Honey Badger Gym – Fitness

Warm-up (No Measure)

30 Seconds Each:

Single Unders

Samson Stretch

High Single Unders

Wall Squats

Double Taps

Inchworm to Push-up

Double Under Practice

Hands OH Air Squats

Barbell “Stretches”

MOBILITY:

Wall Twist: 1 Minute Each Side

Barbell Assisted Straddle Stretch: 1 Minute

Barbell Ankle Stretch: 1 Minute

CrossFit Open 12.4/13.3 Corona Style (AMRAP – Rounds and Reps)

(RX+)12 Min AMRAP

150 Empty Bar Thrusters (45/33)

90 Double Unders

30 Bar Muscle-ups

(RX) 12 Min AMRAP

150 Empty Bar Thrusters 33/20

150 Single Unders

30 Jumping Chest to Bar Pull-ups*

*pull-up bar can be 6″ above the top of an athletes head