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

Snatch (2 reps E2MOM @ 60/65/70%)

we will transition directly into 3×3 snatch pulls at 80% E2MOM, posture up!

Snatch Pull (3 reps E2MOM @ 80% of snatch 1RM)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

30 Wallballs 20/14 to 10ft

20 Power Snatch 75/55

5 Ring Muscle-ups

RX=bar mu

scale will be 10 reverse med ball burpees