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

DB Thruster (10 reps(building) E2MOM for 10min)

2 dumbbells, 1 thruster.. enjoy!
Immediately following the Thrusters, perform 20 Double Unders, or practice for 30 seconds.

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP:

30 Double Unders

15 Wallballs 20/14

30 Double Unders

15 Kettlebell Swings 53/35

*45 singles if not doing doubles

*all movements should be able to be performed unbroken, if not, scale for intensity