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 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

Metcon (5 Rounds for reps)

With a running clock:

5 min AMRAP:

Burpee BJ Overs 24/20″

Rest 5:00

4 minAMRAP:

10 Meter Shuttle Runs (1 foot must cross the line at each turn around

Rest 4:00

3 min AMRAP:

Power Cleans 155/105

Rest 3:00

2 min AMRAP:

Wallballs 30/20

Rest 2:00

1 min AMRAP:

1 set of Max Unbroken Pull ups