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

Front Squat (5x4FS/8BS @94% of mondays weight, rest 2ish min)

2017 age qualifier #1 (Time)

For Time RX+(20min cap):

100 DB snatches(open standard) 50/35

80 Calorie Row

60 Bar Facing burpees

40 Ring Muscle ups

RX

40/25

bar mu