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

Hang Clean (12 min to establish a heavy single for the day)

Full clean is the focus today, but power is acceptable if still building on proper mechanics.

Metcon (AMRAP – Reps)

8 AMRAP:

3 Hang Squat Clean 95/63

3 Toes to Bar

6 Hang Squat Clean

6 Toes to Bar

9 Hang Squat Clean

9 Toes to Bar

…

Up by (3) reps each round