Honey Badger Gym – CrossFit

make money get turnt (warm-up) (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

Metcon (4 Rounds for time)

Every 10 min for 40 minutes, complete each round for time:

Round 1, Squats For Time*:

20 Back Squats, 155/105

20 Back Squat, 185/135

20 Back Squats, 225/155

*No Racks. 1 Bar. Rest 1 minute after completing each weight.

Round 2, Push Presses For Time*:

20 Push Press, 135/93

20 Push Press, 155/103

20 Push Press, 185/123

*No Racks. 1 Bar. Rest 1 minute after completing each weight.

Round 3, Cleans For Time*:

20 Hang Power Clean, 155/103

20 Hang Power Clean, 185/123

20 Hang Power Clean, 205/143

*No Racks. 1 Bar. Rest 1 minute after completing each weight.

Round 4, Gymnastic Pulls For Time*:

20 Strict C2B Pull ups / Strict Pull ups

20 Strict Pull ups / 20 Kipping C2B Pull Ups

20 Kipping C2B Pull ups / 20 Kipping Pullups

Rest 1 minute after completing each set of 20.

RX+ if done with gymnastics on the left, RX if done with those on the right.

(no butterfly pullups)
Each rep not completed at the 10 min mark, will be added as seconds.

scales for gymnastics section:

start with hardest pullup you’re capable of, then scale down.

Ex: kipping pullup>ring row>jumping pullup

c2b>pullup>ring row