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

Metcon (AMRAP – Reps)

4 min AMRAP:

27/20 Calorie Row

27 Wallballs 20/14

27 Chest to Bar Pull-ups

rest 4 minutes

4 min AMRAP:

21/15 Calorie Row

21 Wallballs 20/14

21 Toes to Bar

rest 4 minutes

4 min AMRAP:

15/10 Calorie Row

15 Wallballs 20/14

15 Pull-ups