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

Metcon (Time)

RX+ Teams of 3, For Time:

100 Calorie Assault Bike

100 Box Jump Overs 24/20”

100 Thrusters 95/63

100 Chest to Bar Pull-Ups

100 Thrusters

100 Box Jump Overs

100 Calorie Assault Bike

RX Teams of 3, For Time:

100/70 Calorie Bike or Row

100 Box Jump Overs @ 20”

100 Thrusters 75/55

100 Chest to Bar Pull-Ups

100 Thrusters

100 Box Jump Overs

100/70 Calorie Bike or Row