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

Back Squat (E3MOM 8 reps at 70%, 75%, 78%)

Metcon (Time)

(RX+)4 Rounds:

21 Wallballs 20/14 to 10ft

18 Hang Power Snatches 75/55

15 Bar Facing Burpees

12 C2B Pull-ups

(RX)4 Rounds:

21 Wallballs 20/14

18 Kettlebell Swings 53/35

15 Burpees

12 Pull-ups