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 (No Measure)

16 min EMOM (4 Rounds):

A) 7 Wallballs (20/14) + 3 Bar Muscle-ups or 7 CTB Pull-ups

B) 15 Box Jumps 24/20”

C) 7 Power Snatches (95/63) + 7 Overhead Squats (95/63)

D) 15/12 Calorie Row