Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Easy Row or Bike

Active Spidermans

Moderate Row or Bike

Active Samson

Faster Row or Bike

Slow Air Squats

w/ empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

30 second Front Rack Stretch

30 second Wrist Stretch

30 second Ankle Stretch each leg

Metcon (AMRAP – Reps)

Teams of 3:

0:00 – 5:00 – Max Front Squats

5:00 – 10:00 – Max Calorie Row

10:00 – 13:00 – Rest

13:00 – 18:00 – Max Back Squats

18:00 – 23:00 – Max Calorie Bike

Squat Loads Increase Every 30 Reps:

Front Squats

0-30 Reps (115/80)

31-60 Reps (135/95)

61-AMRAP (155/105)

Back Squats

0-30 Reps (155/105)

31-60 (185/135)

61-AMRAP (225/155)

*only reps that count towards your total are the last weights on front/back squats, and calories.
loads will be taken from the rack, but athletes should at least have the capacity to complete 25, 15 and 10 reps unbroken at each weight increase when fresh. If needed, multiple weights can be used per team.