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

Dumbbell Power Snatch (8ish min to find a heavy 10 reps touch and go )

From the floor to overhead in one fluid motion. You can use the muscle snatch approach, re-dip if need be. Not a clean and press.
Alternating 5 each arm. No resetting on the floor. DB must switch hands before lowering both heads back to the floor.

Metcon (AMRAP – Rounds and Reps)

RX+ 13 min AMRAP:

70 Alt. DB Snatches 50/35

60 Wallballs 20/14

50 Calorie Row

40 Handstand Push-ups

RX AMRAP 13:

70 Alt. DB Snatches 40/25

60 Wallballs 20/14

50/35 Calorie Row

40 HSPU w/pad or HRPU