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 (AMRAP – Reps)

Teams of 3:

7 min AMRAP:

100/70 Calorie Bike

Max Clean and Jerks 135/93

Rest 3 Minutes

6 min AMRAP:

80/60 Calorie Bike

Max Power Snatches 115/78

Rest 3 Minutes

AMRAP 5:

60/40 Calorie Bike

Max Thrusters 95/63