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

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

21/15 Calorie Bike

15 Strict Pull-ups

15 DB Deadlifts (50’s/35’s)

15 DB Front Squats (50’s/35’s)

RX+ Strict HSPU instead of pull-ups(only perform if you did the extra guac conditioning yesterday)
GENERAL:

Looking for a loading / rep scheme that gets us about 3+ rounds today (6 minutes per round)

STRICT PULL-UPS:

Should be able to complete in 1-2 sets when fresh

Within the workout, 3-5 sets (3’s or 5’s)

Reducing reps, banded pull-ups, or ring pullups are the best options

Pick something you can get at least 3’s with the whole time

DUMBBELL MOVEMENTS:

Choose one weight for both movements

Should be able to complete 25+ when fresh

1-3 sets within the workout today on each