Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds each

Easy Bike or Row

Active Samson + Air Squats

Medium Bike or Row

Active Spidermans

Faster Bike or Row

Push-up to Down Dog

Then w/ empty barbell:

5 Good Mornings


5 Back Squats


5 Elbow Rotations


5 Strict Presses


5 Stiff-Legged Deadlifts


5 Front Squats

1 minute PVC pass throughs

45 second front rack stretch

30 second wrist stretch

Shoulder Press (Work to a heavy single )

Push Press (Heavy 3 for the day)

Push Jerk (Heavy 5 for the day)

Metcon (AMRAP – Rounds and Reps)

RX+ 8 min AMRAP:

7/5 Calorie Bike

10 Wall Balls 30/20*

*if you break or drop the ball, 5 burpees on the spot

RX: row or bike, 20/14lb ball