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

Jerk (3-3-3-2-2-1 E2MOM for 12 min )

Push Jerk, Power Jerk, Split Jerk.. Squat Jerk???!!! Your choice, just lift with intent.
We’ll start light and build by feel. Lifts can be taken from the floor or rack.

Metcon (AMRAP – Rounds and Reps)

RX+ 15 min AMRAP:

15 Toes to Bar

12 DB Reverse Lunges 50/35

9 DB Clean & Jerks 50/35

(DB movements preformed with open standards)

RX 15 min AMRAP:

12 Toes to Bar

12 DB Reverse Lunges 40/25

9 DB Clean & Jerks 40/25

(DB movements preformed with open standards)

Fitness 15 min AMRAP:

24 Knee Raises

12 DB Reverse Lunges

9 DB Clean & Jerks

(DB movements preformed with open standards)