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
Spencer Arnold snatch warmup w/pvc or barbell if capable

Snatch (10ish min to work to a heavy single )

Full snatch is the goal today, but power is acceptable if it allows us to keep better movements.

Metcon (AMRAP – Reps)

RX+ 9 min AMRAP:

1 Ring Muscle-ups

1 Squat Snatch 135/93

2 Ring Muscle-ups

2 Squat Snatch

3 Ring Muscle-ups

3 Squat Snatch

…

Up by (1) rep until finish

We’ll scale movements as need be to match your goals.

RX 9 min AMRAP:

2 Pull-ups

2 Power Snatches

4 Pull-ups

4 Power Snatches

6 Pull-ups

6 Power Snatches

…

Up by (2) reps until finish