Honey Badger Gym – CrossFit

Full Body Badger (No Measure)

3-5 min bike, row or jog

20 leg swings each side

Bear crawl down/back

20 lateral leg swings each side

Lunge steps down/back/down

10 arm circles sm/med/big forward and reverse

Quad pulls back

20 air squats

20 hollow/arch swings

Inch worms down

(Grab small weights for each hand)

20 reverse flyes

10 shoulder rotates each side

15 snow angels + Y shrug at top

Alternating groin stretch back

Lateral slides down/back x2

High knees down/butt kicks back x2

Wide base 5-4-3-2-1 push-ups

Power Snatch (10 min EMOM, rest 5 min, 10 min for heavy single)

10 min EMOM:

0:00 – 4:00: 3 Pausing Snatch Grip Deadlifts

5:00 – 9:00: 3 Snatch High Pulls

rest 5 minutes

10 Minutes:

Build to Heavy Power Snatch

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

10 TTB

10 Burpees