01/19/2016
Honey Badger Gym – CrossFit
shoulder prep circuit (No Measure)
15 band pull aparts or bent over flyes
10 reverse hspu shrugs or plate shrugs
10 shoulder rotates each arm (light)
10 snow angels w/ a Y shrug (light)
30 foot hs walk or 20 count hold or 30 count overhead weight active hold
then,
5 rounds
10 RDLs (light weight)
10 cal bike or row
Power Snatch (E2MOM for 10min 4 T&G reps (start around 75%))
Metcon (Time)
5000m relay in teams of 2:
partners can switch every 500m (set rowers for 5k countdown)
RX+
3 rounds:
1k row
rest 1:1
Metcon (3 Rounds for reps)
optional work
3×3 min AMRAPs of:
5 deads 315/223
10 c2b pull-ups
15 burpees to 6″ target
rest 2 min between amraps and start over each AMRAP