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

Power Clean (10-15 min build to a heavy single)

Metcon (AMRAP – Rounds and Reps)

Death by Power Clean + Push-ups using 65% of today’s heavy single. Make it as many rounds as possible before the clock times you out…

1 Power Clean + 2 Pushups

2 PC + 4 PU

3 + 6

4 + 8

5 + 10

6 + 12

etc

Metcon (3 Rounds for reps)

OPTIONAL CONDITIONING

3 min AMRAP:

15 Calorie Bike

15 Power Cleans 115/83

Rest 3:00

3 min AMRAP:

12 Calorie Bike

12 Power Cleans 135/93

Rest 3:00

3 min AMRAP:

9 Calorie Bike

9 Power Cleans 155/103