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

Overhead Squat (12ish min to establish a heavy triple)

Mechanics are of the upmost importance. Load will always take second place to proper position. We’ll build with intent and make smart jumps. One miss and you’re done.

Metcon (Time)

RX+ For Time:

20 Power Snatches 115/80

20 Barbell-Facing Burpees

20 Overhead Squats

20 Barbell-Facing Burpees

20 Squat Snatches

RX For Time:

20 Power Snatches 95/63

20 Lateral Barbell Burpees

20 Overhead Squats

20 Lateral Barbell Burpees

20 Squat Snatches