Honey Badger Gym – CrossFit

shoulder prep circuit (No Measure)

15 band pull aparts or bent over flyes

10 reverse hspu shrugs or plate shrugs

10 shoulder rotates each arm (light)

10 snow angels w/ a Y shrug (light)

30 foot hs walk or 20 count hold or 30 count overhead weight active hold
then,

5 rounds

10 RDLs (light weight)

10 cal bike or row

Power Snatch (E2MOM for 10min 4 T&G reps (start around 75%))

Metcon (Time)

5000m relay in teams of 2:

partners can switch every 500m (set rowers for 5k countdown)

RX+

3 rounds:

1k row

rest 1:1

Metcon (3 Rounds for reps)

optional work

3×3 min AMRAPs of:

5 deads 315/223

10 c2b pull-ups

15 burpees to 6″ target

rest 2 min between amraps and start over each AMRAP