Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds

Easy Row or Bike

Active Samson

Counterbalance Plate Squats (Press Plate Away During Squat)

Moderate Row or Bike

Active Spidermans

Plate Ground to Overhead

Faster Row or Bike

Push-up to Down Dog

Flutters Kicks (Holding Plate In Bench Press Lockout Position)

Metcon (AMRAP – Reps)

5 min AMRAP:

27/20 Calorie Row

27 Thrusters 115/78

27 Chest to Bar Pull-ups

Rest 5 Minutes

5 min AMRAP:

21/15 Calorie Row

21 Thrusters 95/63

21 Toes to Bar

Rest 5 Minutes

5 min AMRAP:

15/10 Calorie Row

15 Thrusters 75/53

15 Pull-ups