Honey Badger Gym – CrossFit

Warm-up (No Measure)

3 round blood flow starter:

Round 1: Easy Row 100m then 10 PVC OHS

Round 2: Med Row 100m then 10 V-Ups

Round 3: Fast Row 100m then 10 PVC Thrusters

20 Seconds Each:

PVC Pass Throughs

Push-up to Down Dog

Hollow Hold

Active Samson

Arch Hold

Active Spidermans

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

30 Overhead Squats 95/63

30 Box Jumps 24/20″

30 Toes to Bar

30/21 Calorie Row
We’re looking to move for all 20 minutes today, so choosing the right loading on the barbell and variation or rep number for the toes to bar will help us continue to move forward the whole time.

OVERHEAD SQUATS:

Choose a weight you are capable of completing 25+ reps unbroken when fresh

Ideally finished in no more than 3 sets within the workout

BOX JUMPS:

Regular box jumps requiring full extension of the hips on each rep

TOES TO BAR:

Pick a number or variation you can complete in no more than 3 sets when fresh