Honey Badger Gym – CrossFit

namaste badger (No Measure)

3-5min bike row or run(try to start sweating..)

10 big arm circles forward/reverse

knee tucks down/quad pulls back

10 light 1 arm russian swings each arm

10 cuban presses

alt. groin stretch down/high knees back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

runners/hip flexor stretch down/butt kicks back

10 light 1 arm russian swings each arm

10 cuban presses

5 yoga push-ups

Hang Clean (12 min to establish a triple from the knee )

Metcon (AMRAP – Reps)

12 min AMRAP:

40 sec ME wallballs 20/14

20 sec rest

40 sec ME calorie row

20 sec rest

40 sec ME box jump overs 24/20″

Rest 20 sec