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

Metcon (AMRAP – Rounds and Reps)

Teams of 3

25 min AMRAP:

3,000/2,400 Meter Row

Directly into…

50 Toes to Bar

50 Bar-Facing Burpees

50 Thrusters 95/63

50 Toes to Bar

50 Bar-Facing Burpees

50 Thrusters 115/83

50 Toes to Bar

50 Bar-Facing Burpees

50 Thrusters 135/93

*Teams of 1 man and 2 women will complete 2,600 Meters, while teams of 2 men and 1 woman will complete 2,800 Meters.