Honey Badger Gym – CrossFit

badger built warm-up (No Measure)

3-5 min bike or row

25 jumping jacks

25 swinging jacks

10×3 count squat/hammy strectch

bear crawl down/back

15 jumping jacks

15 swinging jacks

bear crawl down/back

alternating groin stretch down

runners stretch back

inch worm with push up down

shoulder stretch 30 sec each side

Back Squat (E2.5MOM 5×78% 1×83% 5×78% 1×86%/ 5×78% 1×89%)

Metcon (Time)

4 Rounds:

15 Box Jumps 24/20″

15 Kettlebell Swings 53/35

15 Goblet Squats 53/35

15 Burpees

Metcon (Time)

Advanced Option:

Row 2,000m

42 Thrusters 95/65

42 C2B Pull-ups

Row 1,000m

30 Thrusters 95/65

30 C2B Pull-ups

500m Row

18 Thrusters 95/65

18 C2B Pull-ups