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

Hang Snatch (10ish min to find a heavy single)

If you have the ability, these will performed with a full squat. If still working technique and overhead proper overhead positions, power is fine.

Metcon (AMRAP – Rounds and Reps)

RX+ 9 min AMRAP:

10 Hang Squat Snatches 75/55

30 Double Unders

RX 9 min AMRAP:

10 Hang Power Snatches 75/55

60 Single Unders