Honey Badger Gym – CrossFit

the basic badger warm-up (No Measure)

lunge steps down/back in reverse

10 air squats

10 situps

runners stretch down

alt. cross kicks back

10 air squats

10 situps

alt. groin stretch down

inch worm back

10 air squats

10 situps

10 push-ups

shoulder stretch 20 sec each side x2

Metcon (AMRAP – Reps)

4 min AMRAP:

21/15 Calorie Bike

21 Toes to Bar

21 Front Squats (115/80)

rest 4 minutes

4 min AMRAP:

15/12 Calorie Bike

15 Toes to Bar

15 Front Squats (135/95)

rest 4 minutes

4 min AMRAP:

9/6 Calorie Bike

9 Toes to Bar

9 Front Squats (155/105)

*must complete a full round of all movements in each amrap for RX

*scale for intensity, situps or knee raises may be subbed for ttb, row may subbed for bike, lighter weights to ensure complete rounds are achieved