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 (Time)

RX+/RX For Time*:

15-12-9

Calorie Row

Power Snatch 95/63(75/55)

directly into…

15-12-9

Calorie Bike

Clean and Jerks 95/63(75/55)

Fitness For Time:

12-9-6

Calorie Row

Power Snatch

directly into…

12-9-6

Burpee

Clean and Jerks
*each section has a time cap, the first 15-12-9 is capped at the 5 min mark, the second at the 10 min mark. If you have time left from the first, you have more time to beat the second cap for a total time. All work must be done before the 1st cap to be as RX.

Handstand Push-ups (10-12 min to work progressions and positions )

Tripod(Hand and head pos.), headstand holds, foot and hip positioning for the kip, handstand kick ups, handstand holds, negatives, attempts with or without pad.