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

Front Squat (4 reps E3MOM for 15min @80-85%)

Use the same weight across all sets.

Metcon (Time)

RX+ 3 Rounds:

30/21 Calorie Assault Bike

15 Burpee Box Jump Overs

24/20″

RX 3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps 24/20″