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

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 (Time)

RX+ For Time:

75 Wallballs 20/14 to 10ft

60 Calorie Row

45 1-Arm DB Snatch 50/35

30 C2B Pull-ups

RX For Time:

75 Wallballs 20/14

60 Calorie Row

45 1-Arm DB Snatch 40/25

30 pull-ups

Fitness For Time:

75 Wallballs 14/10

60 Calorie Row

45 1-Arm DB Snatch 25/10

30 jumping pullups (pull-up bar 6″ above head)