Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Easy Bike or Row

Squat to Medicine Ball

Moderate Bike or Row

Ground to Overhead with Medicine Ball

Faster Bike or Row

Squats with Medicine Ball

20 Seconds Each:

Dumbbell Romanian Deadlifts (Each Side)

Hollow Hold

Dumbbell Strict Press & Reach (Each Side)

Arch Hold

Dumbbell High Plank Rows (Each Side)

*Performed with Lighter Dumbbell

DB Ankle Stretch x 45s each side

Childs Pose on Med Ball x 1 min

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

12/9 Calorie Bike

15 Wallballs 20/14

12 Dumbbell Snatches 50/35

9 Toes to Bar