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

Thruster (10 min to work to a heavy single)

Metcon (Time)

RX+ 5 rounds:

20 cal row

10 thrusters 115/80

RX 5 rounds:

20/15 cal row

10 thrusters 95/63

Metcon (AMRAP – Reps)

Fitness 12 min AMRAP:

Score is calories

Switch from the bike or row every 10 thrusters, note weight used