Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 seconds each:

Bike or Row easy

Samson Stretch

Knee raises

Bike or Row moderate

Alternating Groiners

Hollow hold

Bike or Row fast

Air squats

Hollow/Arch Swings

Then

1 min pigeon stretch each side

1 min barbell warrior squat

Wrist stretch 30 sec each side

Then w/empty barbell:

5 Good Mornings

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Deadlifts

Metcon (AMRAP – Rounds and Reps)

RX+ 20 min AMRAP:

30 Overhead Squats 95/63

30 Box Jumps 24/20″

30 Toes to Bar

30 Calorie Row
In this longer amrap, we’ll be scaling for consistent movement. If position is a factor in the overhead squats, extra load will not help our cause. Instead we can go with bands, pvc or an empty barbell to achieve the desired positions. If our capacity on toes to bar needs work, we can shorten the rep scheme to a more manageable number of reps. Let’s try to jump today, we’ll find an appropriate height and get you moving! Depending on the numbers, some may get to bike instead of row, 30/21 should suffice ?