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 2

20 min AMRAP:

50/35 Cal Row(or 35/25 cal bike)*

50 Burpees

50 Shuttle Runs(turf to wall is 1)

50 Kettlebell Swings 53/35

*coaches choice on the machine used 🙂