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

Back Squat (E3MOM for 9 min 4 reps @ 80%)

Metcon (AMRAP – Rounds and Reps)

(RX+)12 min AMRAP:

16 Calorie Bike

12 Dumbbell Push Presses 50s/35s

16 Dumbbell Step Back Lunges

*Lunges done with DB’s at hang

(RX)12 min AMRAP:

16 Calorie Row

12 Dumbbell Push Presses 35s/25s

16 Dumbbell Step Back Lunges

*Lunges done with DB’s at hang