Honey Badger Gym – CrossFit

badger built warm-up (No Measure)

3-5 min bike or row

25 jumping jacks

25 swinging jacks

10×3 count squat/hammy strectch

bear crawl down/back

15 jumping jacks

15 swinging jacks

bear crawl down/back

alternating groin stretch down

runners stretch back

inch worm with push up down

shoulder stretch 30 sec each side

Back Squat (3 reps E2MOM for 10 min)

Start at 70% and build if needed. Heavy weight only matters if the movement is high in quality.

Metcon (AMRAP – Reps)

8 Rounds(8min)

20 Seconds Back Squats 45/33

10 Seconds Rest

20 Seconds Double Unders

10 Seconds Rest

Metcon (AMRAP – Reps)

Advanced(After 3 min rest)

8 Rounds(8min)

20 Seconds DB Snatches 50/35

10 Seconds Rest

20 Seconds Kipping HSPU

10 Seconds Rest

Metcon (Calories)

(After 3 min rest) all will do this

Tabata Row(or bike)

8 rounds(4 min)

20 Seconds work

10 Seconds rest