Honey Badger Gym – CrossFit

badgers need barbells (No Measure)

3 min bike or row just above convo pace….

10 shoulder circles small>med>big

10 sh. circles in rev. sml>med>big

knee hugs down, quad pulls back

alt. groin stretch down

lunge steps w/ reach to the sky down

knee hugs down, quad pulls back

lunges w/ twist into the knee down

inch worms down

alt. leg swings down

high knees down/back in reverse

lateral high knees down/back

butt kicks down/back in reverse

smooth broad jumps down

Metcon (Time)

RX+ 27-21-15-9;

Wallballs 20/14

Sumo DL High Pulls 75/55

Box Jumps 24/20

Push Presses 75/55

Calorie Row

RX 50-40-30-20 w/ a partner:

Wallballs 20/14

SDLHP 75/55

Box Jump Overs 20”

Push Press 75/55

Calorie Bike
Rowers may be subbed as a scale instead of the bike if avaialable. Intensity is the focus. Performing the movements just because you can is not enogh, performing the movements with intensity and efficency is the goal for the day.