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 (AMRAP – Rounds and Reps)

20 mn AMRAP, teams of 2:

30 Air Squats

15/12 Calorie Row

7 Clean and Jerks 95/63

*Partners alternate complete rounds

Metcon (5 Rounds for time)

Every 4 minutes(5 rounds):

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks 135/93