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

Thruster (10ish min to find a heavy double from the floor)

Metcon (Time)

RX+ For Time:

21-15-9

Thrusters 115/80

CTB Pull-ups

RX “Fran”

21-15-9

Thrusters 95/63

Pull-ups

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups