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 (4 reps E2MOM for 10 @ 75%)

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

“Amanda” 2 & 3 (Time)

RX+ “Amanda” #1

12-9-6

Burpee Chest to Bar Pull-ups

Power Snatch 115/80

Overhead Squats 115/80

RX “Amanda” #2

15-12-9

Burpees

Pull-ups

Power Snatch 95/65