Honey Badger Gym – CrossFit

Full Body Badger (No Measure)

3-5 min bike, row or jog

20 leg swings each side

Bear crawl down/back

20 lateral leg swings each side

Lunge steps down/back/down

10 arm circles sm/med/big forward and reverse

Quad pulls back

20 air squats

20 hollow/arch swings

Inch worms down

(Grab small weights for each hand)

20 reverse flyes

10 shoulder rotates each side

15 snow angels + Y shrug at top

Alternating groin stretch back

Lateral slides down/back x2

High knees down/butt kicks back x2

Wide base 5-4-3-2-1 push-ups

Metcon (AMRAP – Rounds and Reps)

RX+ 13 min AMRAP:

60 Dumbbell Snatches 50/35

50 Wallballs 20/14

40/30 Calorie Row

30 Burpee Box Jumps 24/20

10 Bar Muscle-ups*

RX 13 min AMRAP:

60 Dumbbell Snatches 50/35

50 Wallballs 20/14

40/30 Calorie Row

30 Burpee Box Jumps 24/20*

*minimum work requirement for RX is 10 burpee box jumps

*minimum work requirement for RX+ is 1 bar muscle up
Today you’ll notice that we’ve put minimum work requirements in addition to the list of RX movements. We want everyone to reach the burpee box jumps, so choosing the correct weights for each movement will be key! We’ve got 13 minutes to work, so let’s use it up!