Honey Badger Gym – CrossFit
Warm-up (No Measure)
:30 Seconds each
Push-up to Down Dog
Active Samson
PVC Pass Throughs
Easy Single Unders
Active Spidermans
PVC Pass Throughs
Higher Single Unders
Slow Air Squat
PVC Pass Throughs
w/ empty barbell:
5 Kang Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Hang Muscle Snatches
Child’s Pose on Box – 1 Minute
Box Supported Ankle Stretch – 45 Seconds
Metcon (AMRAP – Reps)
5 min AMRAP:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)*
Rest 5 Minutes
5 min AMRAP:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
5 min AMRAP:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)
*burpees will be box facing
choose weights that could be completed for 25, 20 and 15 unbroken when fresh in each AMRAP.