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 x2

alt. groin stretch down

lunge steps w/ reach to the sky down

lunges w/ twist into the knee 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

Metcon (3 Rounds for reps)

(RX+)

4 min AMRAP:

3 Rounds:

12 Deadlifts 95/63

9 Hang Power Cleans

6 Jerks

Time remaining: Max Calorie Bike

Rest 4:00

4 min AMRAP:

2 Rounds:

12 Deadlifts 135/93

9 Hang Power Cleans

6 Jerks

Time remaining: Max Calorie Bike

Rest 4:00

4 min AMRAP:

1 Round:

12 Deadlifts 155/103

9 Hang Power Cleans

6 Jerks

Time remaining: Max Calorie Bike

RX:

75/55

95/65

115/80

time remaining: ME mountain climbers, count each leg for reps(not 2 for 1)