Honey Badger Gym – CrossFit

Warm-up (No Measure)

We’ll stretch/move for half the distance of the gym, then jog back before beginning the next stretch/movement.

Quad Pulls

Knee Tucks

Straight Leg Kicks

Alt. Groin

Cradle Walk

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

Straight Leg Inchworms

Bear Crawl

Reverse Bear Crawl

Crab Walk

High Knees

Butt Kickers

Shoulder prep:

10 shoulder taps

10 elbow rotates each side

10 snow angels

10 empty bar press

10 reverse flys

Shoulder Press (5 reps EMOM for 8 min )

These will be taken from the floor. Goal is to steadily build however you see fit, without failing.

Strict Nicole (AMRAP – Reps)

RX+ 20 min AMRAP:

400m Run

Max Effort Strict Pull-ups*

RX will perform max effort chin over bar hold, seconds will be counted as reps

Metcon (AMRAP – Reps)

“Rainy Day Strict Nicole”

If the weather won’t let you run, enjoy this!

RX+ 20 min AMRAP:

If Unable to Run:

500 Meter Row or

28/20 Cal Bike or

400 Meter Ski Erg

Max Effort Strict Pull-ups*

RX *chin over bar hang