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 (1 rep EMOM for 10 mi )

First 5 min, 1 pause FS

2nd 5 min, 1 Front Squat

We’ll start around 60-70% and build by feel.

Metcon (AMRAP – Rounds and Reps)

RX+ 8 min AMRAP*:

10 Toes to Bar

30 Double Unders

*if you regularly do RX+, rest 4 min then do the second wod

RX 8 min AMRAP:

15 ab mat sit-ups

30 Double Unders

Fitness:

15 ab mat sit-ups

60 Single Unders

Metcon (AMRAP – Reps)

8 min AMRAP:

Wall Balls 20/14*

*15 ab mat sit-ups after every break