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

Shoulder Press (10ish min to build to a heavy 3)

Must build with 3 reps every set. 1 total miss will be allowed.

Metcon (AMRAP – Reps)

7 min AMRAP:

3 Kettlebell Swings (53/35)

3 Goblet Front Squats (53/35)

3 Burpees (open standard)

6 Kettlebell Swings

6 Goblet Front Squats

6 Burpees

9 Kettlebell Swings

9 Goblet Front Squats

9 Burpees

12 Kettlebell Swings

12 Goblet Front Squats

12 Burpees

Etc..

Increase each set by 3 reps until time runs out