Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds each

Jumping Jacks

Push-up to Down Dog

Single Unders

Spiderman Crawl

High Jump Single Unders

Samson stretch + Air Squat

Then


5 RDLs

5 Front Squats

5 Reverse Lunges (each leg)

5 Strict Press

5 Elbow Rotations (each side)

5 Back Squats

Then

1 min barbell warrior squat(2 count stretch on each side)

Back Squat (3 reps E2MOM for 10 min)

Build with each set, or choose a weight for all sets across. Do not sacrifice range of motion or position for more weight.

Front Rack Lunge (@14:00 12 reps(6 per leg) E2MOM for 6 min)

Stepping in reverse with the lunge, choose one weight to work with or build with every set.

Metcon (AMRAP – Reps)

Alternating Tabata x 8 Minutes:

Back Squat (mens bar/womens bar)

Double Unders