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

Metcon (Time)

RX+ Teams of 3:

400m Burden Run 53/35kb

125 Pull-ups

400m Burden Run

100 Calorue Bike

400m Burden Run

75 Front Squats 155/105

400m Burden Run

RX Teams of 3:

400m Burden Run 53/35kb

125 Calorie Bike

400m Burden Run

100 Deadlifts 135/95

400m Burden Run

75 Front Squats 135/95

400m Burden Run

*if the kettle bell is dropped to the ground at any point during the run, all members perform 10 burpees on the spot. No work can be done til all members are back inside the building.