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

Front Squat (2 count pause rep E2MOM for 12min 3-2-1-1-1-1)

We’ll start around 60%, working to a heavy single in 6 sets. If you miss, you’re done.

Metcon (2 Rounds for reps)

5 min AMRAP:

21 KB Swings 70/53(53/35)

21 F Squats 135/95(115/80)

15 Calorie Bike

15 KB Swings

15 Front Squat

10 Calorie Bike

9 KB Swings

9 Front Squat

5 Calorie Bike

Rest 5:00

5 min AMRAP:

21 KB Swings 70/53(53/35)

21 F Squats 115/80(95/65)

15 Calorie Bike

15 KB Swings

15 Front Squat

10 Calorie Bike

9 KB Swings

9 Front Squat

5 Calorie Bike