Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 seconds each movement:

Jumping Jacks

Push-up to Down Dog

Active Samson

Superman Hold

Alt. Groin Stretch

Squats(SLOW down FAST up!)

Hollow hold or rock

PVC Pass Throughs

then with an empty barbell,

5 Good Mornings

5 Back Squats

5 In & Outs each side

5 Strict Presses

5 RDLs

5 Front Squats

Hang Power Clean (12ish minutes to find a heavy triple for the day)

Movement should be crisp and precise. If we can’t move up with proper footwork(no starfish) and mechanics, we’ll call it a day. Two misses and you’re done.

Metcon (Time)

3 Rounds:

20 Hang Power Cleans

20 Front Squats

20 Push Press

RX+ 95/63

RX 75/55
Weight used today should be something that each section could be done unbroken if fresh. Strength should not slow you down today.