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 (4 sets of 7FS/13BS @ 70% rest 2ish min)

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 – Reps)

12 min EMOM:

Min 1: 1 Round of Cindy

Min 2: 15/12 Calorie Row

Min 3: Max Clean&Jerks 135/93

RX+ strict pull-ups(feet start off the ground and arms completely locked out)