Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Legs Swings (30 Right / 30 Left)

Inch worms, no pushup

40 Seconds

Lateral Hops Over PVC Pipe

Active Spidermans

20 Seconds

Forward and Back Hops Over PVC

Air Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

25 Double Unders

5 Power Snatches 135/93

25 Double Unders

5 Bar Muscle-ups
Substitutions:

Bar MU- 10 kipping pull-ups or 5 strict pull-ups

Power Snatch- choose a weight you could complete 10+ reps unbroken when fresh

Double Unders- 40 singles or 30 sec of DU practice