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

Front Squat (3 reps E2MOM for 10 min)

Choose a weight for between 80-85% and stay there for all 5 sets.

Metcon (Time)

For Time:

21 – 15 – 9

Bike for Calories

Thrusters 95/63

Directly into…

15 – 12 – 9

Row for Calories

Hang Squat Cleans

Directly into…

12 – 9 – 6

Burpees over Bar

Overhead Squats