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 (No Measure)

1 attempt at a max unbroken set of your highest skilled gymnastics movement that you’ve linked multiple reps with.

Ring Muscle Up

Bar Muscle Up

Chest to Bar Pull-up

Pull-up(strict or kipping)

Max effort chin over bar hang

Muscle-ups (ME Unbroken)

Bar Muscle-ups (ME Unbroken)

Chest-To-Bar Pull-ups (ME Unbroken)

Pull-ups (ME Unbroken)

Chin over bar hang (Time)

Over or underhand, hold your chin over the bar for as long as possible.

Metcon (AMRAP – Rounds and Reps)

18min AMRAP:

18 Calorie Row

15 Wall Balls 20/14

12 DB Snatches 50/35(open standard)

9 Toes to Bar

18min AMRAP w/ a partner:

35 cal bike or row

30 Wall Balls

24 DB Snatches

18 TTB(v-ups)