12/26/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds

Easy Bike or Row

Active Spidermans

Front Rack Stretch

Moderate Bike or Row

Active Samson

Pigeon Pose + Wrist Stretch (Right Side)

Faster Bike or Row

Air Squats

Pigeon Pose + Wrist Stretch (Left Side)

Squat Clean (Build to a Heavy 3-Position for the day)

1 High Hang Squat Clean + 1 Hang Squat Clean(just above knee, no bounce) + 1 Squat Clean(floor)

Metcon (AMRAP – Reps)

3 min AMRAP:

10/7 Calorie Bike

9 Power Cleans 95/63

Rest 3 Minutes

3 min AMRAP:

10/7 Calorie Bike

7 Hang Squat Cleans 115/78

Rest 3 Minutes

3 min AMRAP:

10/7 Calorie Bike

5 Squat Cleans 135/93