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
plus snatch prep

Hang Snatch (E2MOM perform 3 reps at 60,65,70,70,70%)

if you dont have a max, start light and pick a moderate weight to get to for your last 3 sets. Power or Full snatches are acceptable.

Metcon (Time)

21-15-9:

Power Snatch 95/65

Wallballs 30/20