Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Easy Row or Bike

Lunge Steps w/ a twist

Moderate Row or Bike

Runners Stretch + squat

Faster Row

Push-up to Down Dog

20 sec each w/empty barbell or pvc

Good Mornings

Back Squats

Elbow Rotations

Strict Presses

Stiff-Legged Deadlifts

Front Squats

then partner up and play 3 rounds of rowling, but we’re going to 200m(hit the first 100m pretty hard). Penalty for meters over is empty bar thrusters.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
women may use 35lbs. If using an empty barbell today, please put it down gently. Ideally we’ll be using weights that we could complete 50 reps unbroken when fresh, and won’t need more than 1-2 sets to complete the thrusters in the workout.