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
After inch worms..

:30 Seconds of:

Single Unders

Air Squats

Single Unders

Push-up to Down Dog

Single Unders

Sit-ups

Then w/ empty barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 RDLs

5 Front Squats

Open Test (AMRAP – Rounds and Reps)

20 min AMRAP:

50 Wall Balls 20/14

50 Double Unders

40 Box Jumps 24/20

40 Toes to Bar

30 C2B Pull-ups(pull-ups)

30 Burpees

20 Cleans 145/98(115/73)

20 Jerks 145/98(115/73)

10 Snatches 145/98(115/73)

10 Ring MU(burpee C2B)