Honey Badger Gym – CrossFit

namaste badger (No Measure)

3-5min bike row or run(try to start sweating..)

10 big arm circles forward/reverse

knee tucks down/quad pulls back

10 light 1 arm russian swings each arm

10 cuban presses

alt. groin stretch down/high knees back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

runners/hip flexor stretch down/butt kicks back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

Shoulder Press (1 rep E90s for 6 Min @ 90%)

Metcon (3 Rounds for reps)

4 min AMRAP:

18 OHS 115/75

18 Bar-Facing Burpees

Max Cal Row

Rest 4:00

4 min AMRAP:

15 OHS 135/95

15 Bar-Facing Burpees

Max Cal Row

Rest 4:00

4 min AMRAP:

12 OHS 185/115

12 Bar Facing-Burpees

Max Cal Row