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

Warm-up (No Measure)

#1

3 rounds:

10 hollow/arch swings

3-5 strict pull-ups or 8 ring row

#2

3 rounds:

5 kipping pull-ups or 5 kips with a hip to bar

10 hollow rocks

#3

3 rounds:

1 kip, 1 pull-up, 1 c2b or attempt 2-3 kipping pull-ups

10 air squats

Metcon (AMRAP – Rounds and Reps)

RX+ 20 min AMRAP:

10 Thrusters 135/93

30 Calorie Row

16 Chest to Bar Pull-Ups

RX 20 min AMRAP:

10 Thrusters 115/80

20 Calorie Bike or Row

16 Pull-Ups