Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Easy Row or Bike

Active Samson + Air Squat

Moderate Row or Bike

Active Spidermans

Faster Row or Bike

Push-up to Down Dog

Barbell Warrior Stretch

Alternating Pec/Shoulder Stretch

Wrist Stretch each side

Ankle Stretch each side

Thruster (10 min to establish a heavy double from the floor)

Metcon (Time)

RX+ 5 Rounds:

20/15 Calorie Row

10 Thrusters 115/80

RX 95/63

*if there are enough people in the class, we’ll perform the second workout posted as partners.
You should be able to complete the thrusters for 15+ reps unbroken with the weight chosen on thrusters. The sets are meant to be done mostly unbroken today, definitely no more than 2 sets in any round.

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP(w/a partner):

12/9 Calorie Bike

7 Thrusters

*RX+ 115/80, RX 95/63

*partners alternate complete rounds