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

Power Clean (10 min EMOM, details in comments)

A) 5 min EMOM: Clean Pull + Hang Power Clean + Power Clean (50% 1RM)

B) 5 min EMOM: Heavy Power Clean

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 7 Minutes:

1 Power Cleans*

30 Double Unders

2 Power Cleans

30 Double Unders

3 Power Cleans

30 Double Unders

*Add (1) Power Clean per round

RX+ 155/103

RX 135/93