Honey Badger Gym – CrossFit

Full Body Badger (No Measure)

3-5 min bike, row or jog

20 leg swings each side

Bear crawl down/back

20 lateral leg swings each side

Lunge steps down/back/down

10 arm circles sm/med/big forward and reverse

Quad pulls back

20 air squats

20 hollow/arch swings

Inch worms down

(Grab small weights for each hand)

20 reverse flyes

10 shoulder rotates each side

15 snow angels + Y shrug at top

Alternating groin stretch back

Lateral slides down/back x2

High knees down/butt kicks back x2

Wide base 5-4-3-2-1 push-ups

Dirty Thirty (Time)

(RX+)

30 Box Jumps 24/20″

30 C2B Pull-ups

30 KB Swings 53/35

30 Front Squats 115/80

30 Toes-to-Bar

30 Push Press 115/80

30 Deadlifts 115/80

30 Wallballs 20/14 to 10ft

30 Burpees

30 Double-unders

(RX)

pullups

95/63 for weights

wallballs 10/9ft