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

Push Jerk (3 reps building E2MOM for 10 min)

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

30 Push Jerks 115/80

30 Box Jumps 24/20

30 Calorie Row

30 Toes-to-Bar

Fitness 18 min AMRAP:

30 Shoulder to OH

30 Box Jumps or Step-ups

30 Russian Swings

30 Situps or V-ups