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

Metcon (Time)

RX+ For Time:

80 Double Unders

80 Air Squats(no hands)

800 Meter Run(HB”400″+F4L)

Food4Less Burden Run 45/25

40 Kettlebell Swings 70/53

30/20 Calorie Assault

RX For Time:

160 Single Unders(or 80dubs)

80 Air Squats(no hands)

800 Meter Run(HB”400″+F4L)

Food4Less Burden Run 45/25

40 Kettlebell Swings 53/35

30/20 Calorie Row

Fitness For Time:

750/600m row

60 Air Squats

800 Meter Run(HB”400″+F4L)

50 Russian Swings

40 Mountain Climbers