Honey Badger Gym – CrossFit

(No Measure)

accumulate 5 min of squat holds

then 5×8 horizontal or normal ring rows

(between sets perform a long bear crawl, alt. groin stretch 1/2 way, runners stretch 1/2 way)

then row 500m hard(ish)

Back Squat (3 reps E2min30sec for 12ish min(5 sets))

start around 80ish % and build based on feel if need be, not required.

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

ROW 100m

10 kipping HSPU

rest 30 sec

ROW 200m

10 kipping HSPU

rest 30 sec

ROW 300m

10 kipping HSPU

rest 30 sec

Etc…

(each completed row and hspu set is 1 round.)

scales:

russian kb swings for row

elevated pad

barbell or db push press

partner up if not going as RX