Honey Badger Gym – CrossFit

Warm-up (No Measure)

3 min bike row or jog

Then,

30 seconds each:

Knuckle Drags

Spiderman Crawl

Samson Stretch left side

Samson Stretch right side

Push-up to Down Dog

Air Squats

Then,

Rig length lateral slides down and back 2x

Front rack stretch/tricep stretch x30sec

wrist Stretch x30sec each side

1 min barbell warrior stetch

Then,

5 good mornings

5 back squats

5 elbow rotates

5 strict press

5 RDLs

5 thrusters

Squat Clean Thruster (1 rep EMOMx10min )

Build by feel, but you do not have to build every minute

Metcon (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Cleans 135/93

15 Lateral Barbell Burpees

15 Hang Squat Cleans 135/93

9 Lateral Barbell Burpees

9 Thrusters 135/93