Honey Badger Gym – CrossFit

the basic badger warm-up (No Measure)

lunge steps down/back in reverse

10 air squats

10 situps

runners stretch down

alt. cross kicks back

10 air squats

10 situps

alt. groin stretch down

inch worm back

10 air squats

10 situps

10 push-ups

shoulder stretch 20 sec each side x2
Add shoulder prep

Shoulder Press (3 reps @90% E2MOM for 8 min )

Metcon (AMRAP – Reps)

4 min AMRAP:

27 Calorie Row

27 Burpees

27 CTB Pull-ups

Rest 4:00

4 min AMRAP:

21 Calorie Row

21 Burpees

21 Toes-to-Bar

Rest 4:00

4 min AMRAP:

15 Calorie Row

15 Burpees

15 Pull-ups