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

Back Squat (5 reps @70% E3MOM for 9min w/ a paused 1st rep)

Each set will begin with a 2 count pause on the first rep. On the last set you will perform as many reps as possible after your 5th rep without going to complete failure, leave a rep or 2 in the tank for another day.

Metcon (AMRAP – Rounds and Reps)

RX+ Teams of 2

20 min AMRAP:

9 Calorie Assault Bike

12 Calorie Row

4 Bar Muscle-ups

RX Teams of 2

20 min AMRAP:

12 Burpees

12 Calorie Row

9 Pull-ups

Fitness Teams of 2

20 min AMRAP:

12 Burpees

12/9 Calorie Bike or Row

9 Kettlebell Swings