Honey Badger Gym – CrossFit

Warm-up (No Measure)

200 Meter Run

Quad Pulls

Knee Tucks

Cross Kicks

Knuckle Drags

Alt. Groin Stretch

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

1 min Childs Pose on Box

30 sec Box Supported Ankle Stretch

Push Press (build to a heavy set of 10)

warming up with 3-5 reps is acceptable until you’re ready to attempt a set of 10

Metcon (AMRAP – Reps)

12 min AMRAP:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (115/80)

4 Toes to Bar

4 Box Jump Overs (24/20)

….

Up by (2) reps until the finish.
choosing a push press weight that 20+ reps could be achieved unbroken when fresh, will ensure that we stay moving today.