Honey Badger Gym – CrossFit
Metcon (6 Rounds for weight)
Every 4min For 24min(6 rounds) complete 1 Set of the Following Complex:
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
*All cleans require a squat.
*Goal is to build in weight each set.
* If you drop the barbell before the set is complete, you will enter a 0 for that round. Build wisely.
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 x2
alt. groin stretch down
lunge steps w/ reach to the sky down
lunges w/ twist into the knee 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