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 (3 reps E2MOM for 10 min)

We will power snatch these from the floor, then perform the overhead squats. Build as needed or stay at the same weight putting focus into your mechanics.

Metcon (AMRAP – Rounds and Reps)

RX+ 15 min AMRAP:

60 Double Unders

30/21 Calorie Row

15 Overhead Squats 115/80

RX 15 min AMRAP w/ a partner: (partner not working will always be holding the barbell at the waist)

60 Dubs or 120 Singles

30/21 Cal Bike or Row

15 Overhead Squats (95/65)