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

Hang Power Clean (11 min to find a heavy triple )

Metcon (Time)

RX+ 3 Rounds:

30 Hang Cleans 115/80

30 Wall Balls 20/14

30 Calorie Row

RX 3 Rounds w/ a partner:

40 Hang Cleans 95/63

50 Wall Balls 20/14

60 Deadlifts 95/63