Honey Badger Gym – CrossFit

less talky, more squatty (No Measure)

10 wall balls

high knees down, butt kicks back x2

10 wall balls

bear crawl down, alt. groin stretch back

10 wall balls

runners/hip flex stretch down, inch worm back

10 wall balls

burpee broad jumps down, alt. cross kicks back

10 wall balls

3 count squat and hammy stretch x10

Clean (E2MOM for 10 min 3 reps start around 70-80%)

full clean is preferred, but power is acceptable with proper movement.

Metcon (AMRAP – Rounds and Reps)

3 rounds of 3min AMRAPs:

30 DUs

10 Deadlifts 135/95

rest 90 sec between AMRAPs

RX+ use KBs 70/53

pick up where you left off on each AMRAP.