Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds

Quad Stretches

Knuckle Drags

Walking Samson Stretch

PVC Pass Throughs

Cradle Walks

Spidermans Crawls

Air Squats

PVC Pass Throughs

Alternating Groin Stretch

Push-up to Down Dog

PVC Overhead Squats

Then w/ empty bar:

5 Good Mornings


5 Back Squats


5 Elbow Rotations


5 Snatch Grip Push Press

5 Overhead Squats


5 Snatch Grip Stiff-Legged Deadlifts

Overhead Squat (10min to find a moderate double w/a 2 count pause )

We will power snatch these from the floor to keep the weight moderate. Full snatch will not be allowed as the first overhead squat.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
The overhead squats should be a weight that you can achieve 15 reps in 1-2 sets no matter what in every round of this workout. Use a pvc, band, or empty bar if needed to achieve proper position and push the run!