05/10/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

40 Seconds

Single Unders

Toe Touch to Air Squats

30 Seconds

Single Unders

Air Squats

20 Seconds

Single Unders

Jumping Air Squats

Posterior Primers

30 Seconds of Each:

Bird Dogs

Side Plank (Each Side)

Medicine Ball Goblet Squat Holds

30 Seconds of Each:

Glute Bridges

Lateral Walks Low and Slow(Each Direction)

Slow Squats

Medicine Ball Warmup:

5 Deadlifts

5 Medicine Ball Cleans

5 Front Squats

5 Strict Presses

5 Thrusters

Deadlift (12ish min to find a heavy set of 3)

Stop before positions break down, lots more deadlifts to come in the metcon.

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)