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

Snatch (12 min to establish a heavy single)

You will only be allowed one attempt after your first miss, make your jumps smart.

Metcon (AMRAP – Reps)

RX+ 15 min AMRAP:

50 Double Unders

18/12 Calorie Assault Bike

15 DB Hang Squat Cleans (50/35)

RX 5 rounds for max reps:

30 sec ME double unders

30 sec rest

30 sec ME bike or row for Cals

30 sec rest

30 sec ME DB hang squat cleans(note weight used)