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 – Reps)

RX+ 20 min EMOM:

Min 1 – 15 SDHP 75/55

Min 2 – 15 WB 20/14 to 10ft

Min 3 – 15/12 Calorie Bike

Min 4 – Rest

RX 16 min EMOM:

Min 1 – 15 SDHP 75/55

Min 2 – 15 Wallballs 20/14

Min 3 – Max Cal Row

Min 4 – Rest

Fitness 16 min EMOM:

Min 1 – 15 SDHP

Min 2 – 15 Wallballs

Min 3 – Max Cal Row

Min 4 – Rest