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

Front Squat/Back Squat Cycle (4x7FS/13BS @ 65% rest 2-3 minutes after each set)

All percentages will be taken from your front squat. The sets will start with front squats, immediately followed by back squats. Do not rest between the two.

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

30 Air Squats

30 Double Unders

10 push press 135/93