Honey Badger Gym – CrossFit

badger built warm-up (No Measure)

3-5 min bike or row

25 jumping jacks

25 swinging jacks

10×3 count squat/hammy strectch

bear crawl down/back

15 jumping jacks

15 swinging jacks

bear crawl down/back

alternating groin stretch down

runners stretch back

inch worm with push up down

shoulder stretch 30 sec each side

Metcon (3 Rounds for reps)

5 min AMRAP:

7 Rounds of “The Chief” 115/78(95/63)

Max Calorie Air Bike

rest 5 minutes

5 min AMRAP:

6 Rounds of “The Chief” 135/95(115/73)

Max Calorie Air Bike

rest 5 minutes

5 min AMRAP:

5 Rounds of “The Chief” 155/105(135/93)

Max Calorie Air Bike

“The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats