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

Overhead Squat (12 min to find a heavy 3)

We will go from the floor or rack. Proper mechanics is the main focus of this movement today, if it’s not perfect, more weight will not help our cause.

Metcon (4 Rounds for reps)

3 min AMRAP:

21 Overhead Squats 95/63

21 Burpee Over the Rower

Max Calorie Row

Rest 3:00

3 min AMRAP:

18 Overhead Squats 115/78

18 Burpee Over the Rower

Max Calorie Row

Rest 3:00

3 min AMRAP:

15 Overhead Squats 135/93

15 Burpee Over the Rower

Max Calorie Row

Rest 3:00

3 min AMRAP:

12 Overhead Squats 155/103

12 Burpee Over the Rower

Max Calorie Row
As RX must get at least 1 calorie per AMRAP

Scales may include front squats and Burpees over bar or conventional Burpees.