Honey Badger Gym – CrossFit

Busy Badger (warm-up) (No Measure)

honey badger “400” jog

bear crawl down/back in reverse

alternating groin stretch 6 each side w/3 count

runners stretch 5 each side w/5 count

wide base 5-4-3-2-1 push-up

shoulder stretch 30 count each side

shoulder prep circuit (warm-up) (No Measure)

15 band pull aparts or bent over flyes

10 reverse hspu shrugs or plate shrugs

10 shoulder rotates each arm (light)

10 snow angels w/ a Y shrug (light)

30 foot hs walk or 20 count hold or 30 count overhead weight active hold

Metcon (3 Rounds for reps)

Teams of 3, (RX+)RX:

7 min AMRAP:

50 Bench Press (135/95) 105/65

50 Bench Press (155/105) 115/75

AMRAP Bench Press (185/135) 135/95

Rest 3:00

7 min AMRAP:

50 Front Squat (135/95) 105/65

50 Front Squat (155/105) 115/75

AMRAP Front Squat (185/135) 135/95

*comes from the floor, teammates can assist if need be on either side of bar, “IF NEED BE”..

Rest 3:00

7 min AMRAP:

50 Deadlifts (185/135) 155/105

50 Deadlifts (225/155) 185/135

AMRAP Deadlifts (275/185) 235/165

Metcon (Time)

“individual fun”

30 Bench Press (135/95)

20 Bench Press (155/105)

10 Bench Press (185/135)

Rest 3:00

30 Front Squat (135/95)

20 Front Squat (155/105)

10 Front Squat (185/135)

*from the floor

Rest 3:00

30 Deads (185/135)

20 Deads (225/155)

10 Deads (275/185)