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

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP w/ a partner:

21 air squats

15/12 Cal bike or row

12 alt. DB snatches

Alternate movements and note weight used. We’ll help decide what weight and machines to use.

Metcon (Time)

5 Rounds:

21 Air Squats

15/12 Calorie Row

12 Alt. DB Snatches (50/35)