Honey Badger Gym – CrossFit

Squats sound good to me (warm-up) (No Measure)

standing straddle stretch 3 min

bike or row 3 minutes

lunge steps down/back in reverse

alternating groin stretch down

inch worms half way

runners stretch half way

lunge steps with a jump down

squat/hammy stretch 3 count each x10

Back Squat (6 reps E2.5MOM for 10 min use same weight across)

warm up find a weight somewhere in the 70-80% range and use it for all sets.

Metcon (5 Rounds for reps)

5 rounds for max reps of:

touch & go body weight power cleans

strict hspu

rest 2-3min between rounds, no rest between movements
all reps must be TnG, no resting on the ground or at the hips. Resting in the front rack is OK.

scales:

if not using body weight, find a challenging weight that you move well with.

if not doing strict hspu, strict press will be the sub(barbell,db,kb)