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 (3 Rounds for reps)

RX+ 5 min AMRAP:

Buy In: 100 Double Unders

12 Front Squats 95/63

4 Burpee Box Jump Overs 30/24”

rest 5 Minutes

5 min AMRAP:

Buy In: 100 Double Unders

8 Front Squats 115/83

4 Burpee Box Jump Overs

rest 5 Minutes

5 min AMRAP:

Buy In: 100 Double Unders

4 Front Squats 135/93

4 Burpee Box Jump Overs

RX

60 double-under or 200 single-under buy ins

65/45, 75/55, 95/65 front squats

24/20” Burpee Box Jump Overs

Metcon (No Measure)

If you have time, and space allows, grab a rower and hit a 2-3000m Row at a recovery pace. Or grab a bike and ride 4-6miles at a recovery pace.