Honey Badger Gym – CrossFit

Warm-up (No Measure)

2-3 min bike or row

Samson Stretch down/back

30sec Slow Air Squats

Spidermans Crawl low and slow down/back

30 sec Cossack Squats

Inch Worms down/back

Runners Stretch + Squat down/back

w/empty bar

5 Kang Squats

5 Elbow Rotations

5 Press & Reach

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Macho Man (establish a heavy complex for the day)

3 power cleans

3 front squats

3 push jerks

*all done without dropping the barbell

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

3 Rounds of Macho Man 135/93

15 Toes to Bar

Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks