Honey Badger Gym – CrossFit

Full Body Badger (No Measure)

3-5 min bike, row or jog

20 leg swings each side

Bear crawl down/back

20 lateral leg swings each side

Lunge steps down/back/down

10 arm circles sm/med/big forward and reverse

Quad pulls back

20 air squats

20 hollow/arch swings

Inch worms down

(Grab small weights for each hand)

20 reverse flyes

10 shoulder rotates each side

15 snow angels + Y shrug at top

Alternating groin stretch back

Lateral slides down/back x2

High knees down/butt kicks back x2

Wide base 5-4-3-2-1 push-ups

Metcon (No Measure)

Strict Handstand Push-ups or Dumbell Strict Press(10min cap):

17 Reps

Rest 1:00

15 Reps

Rest :45

13 Reps

Rest :30

11 Reps

Rest :15

9 Reps

*Goal is unbroken sets, but weight used should be challenging. If you have some strict hspu, perform max reps on each set then finish with strict press.

Metcon (Time)

Teams of 2

8 Rounds For Time(4 each):

400 Meter Row

Burden Dumpster Run 45/35