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

Deadlift (3 reps EMOM for 7 min)

Starting around 60-70%, build every set. Reset every rep, no touch and go. 7 sets staying within the time domains, stay focused.

Metcon (Time)

RX+ 4 Rounds:

21 Deadlifts 135/93

15 Box Jump Overs 24/20”

9 Push Jerks 135/93