Honey Badger Gym – CrossFit

the basic badger warm-up (No Measure)

lunge steps down/back in reverse

10 air squats

10 situps

runners stretch down

alt. cross kicks back

10 air squats

10 situps

alt. groin stretch down

inch worm back

10 air squats

10 situps

10 push-ups

shoulder stretch 20 sec each side x2

Power Clean (12ish min to find a heavy single for the day )

2 misses and you’re done, move well.

Metcon (AMRAP – Reps)

Alternating EMOM:

RX+ 16min(344reps)

1: 12 KB Front Rack Lunges 53s/35s

2: 12 Deficit Push-ups (stacking plates)

3: 12 DB Box Step-Ups 45s/30s

4: 50s Plank Hold (elbows)

RX 12min(228reps)

1: 12 KB/DB Front Rack Lunges 35s/20s

2: 12 Deficit Pushups

3: 12 DB Box Step-ups 45s/30s

4: 40s Plank Hold