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 (2 reps E2MOM for 12 min)

2 sets at 75%

2 sets at 80%

2 sets at 85%

Metcon (Time)

RX+ 3 Rounds:

500 Meter Row

12 Deadlifts 275/185

21 Box Jumps 30/24

RX for time:

Buy in: .6 mile bike

15-12-9

Deadlift 205/145

Box Jumps 30/24

Buy out: 60 ab mat sit-ups