Honey Badger Gym – CrossFit

the basic badger warm-up (No Measure)

lunge steps down/back in reverse

10 air squats

10 situps

runners stretch down

alt. cross kicks back

10 air squats

10 situps

alt. groin stretch down

inch worm back

10 air squats

10 situps

10 push-ups

shoulder stretch 20 sec each side x2

Metcon (AMRAP – Reps)

With a partner, 30 min AMRAP:

750m Row

75 squat jumps over the bar*

750m Row

75 push press (75/55)

750m Row

75 OH lunge steps* (45/25)

750m Row

75 Sit-ups

750m Row

75 Burpee Pull-ups*

*full squat to jump over the bar, one fluid movement. Not a squat, then step and jump over the bar. Lateral or facing is fine.

*plate cannot rest on head, must be above. Lunges can be forward or reverse, but must be stood up completely for each rep.

*arms must be full extension to start the pull-up, no half reps. Plate burpees will be the scale if not doing pullups.