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+ For time:

30 Deadlifts 225/155

30 HSPU

30 Thrusters 95/63

30 Pull-ups

30 Power Cleans (135/93

30 Ring Dips

60 Wall Balls 20/14

15 Power Snatches 135/93

RX w/ a partner for time:

40 Deadlifts 225/155

40 HSPU

40 Thrusters 95/63

40 Pull-ups

40 Power Cleans 135/93

40 Ring Dips

80 Wall Balls 20/14

20 Power Snatches 135/93

Fitness for time(individual or partner):

30or40 Deadslifts

30or40 Dumbell push press

30or40 Thrusters

30or40 Jumping Pull-up or ring row

30or40 Power Cleans

30or40 Hand Release Push-ups

60or80 Wall Balls

15or20 Power Snatches