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 (AMRAP – Reps)

Teams of 3:

7 min AMRAP:

50 Push Press 135/93

50 Push Press 155/103

AMRAP Push Press 185/133

rest 3 minutes

7 min AMRAP:

50 Front Squats 135/93

50 Front Squats 155/103

AMRAP Front Squats 185/133

rest 3 minutes

7 min AMRAP:

50 Hang Power Cleans 135/93

50 Hang Power Cleans 155/103

AMRAP Hang PC 185/133

RX

95/65

115/80

135/95

Metcon (Time)

For Time:

21 Push Presses 155/103

21 Front Squats

21 Hang Power Cleans

Rest 2:00

15 Push Presses 175/118

15 Front Squats

15 Hang Power Cleans

Rest 2:00

9 Push Presses 195/133

9 Front Squats

9 Hang Power Cleans

Rest 2:00

6 Push Presses 215/148

6 Front Squats

6 Hang Power Cleans