Honey Badger Gym – CrossFit

make money get turnt (No Measure)

long bear crawl + 5 air squats

lunge steps

long bear crawl + 10 air squats

lunge steps in reverse

long inch worm + 15 air squats

runners/hip flexor stretch half way

alt. groin stretch half way + 10 push ups

duck walks half way + 10 push ups

alt. groin stretch half way + 10 push ups

Front Squat (6 reps E2MOM for 10 min: start @60-65%)

if reps feel good, move up in weight.

Metcon (Time)

“ELIZABETH”

RX

21-15-9

Power Cleans 135/93

Ring Dips

RX+

21-15-9

Squat Cleans 135/93

Ring dips
If your legs are feeling beat up and sore, choose power cleans. Intensity wins.

ring dip scales:

hrpu

bench dips

matador dips

box dips

Metcon (Time)

EXTRA WORK 2:

100 cal row

rest 1 min

80 kb swings

rest 1 min

60 CTB pullups

Metcon (Time)

EXTRA WORK 3:

with a partner, switching anytime:

5 rounds

30 ttb

120 dubs