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

Deadlift (3 reps E2MOM for 10 min)

We’ll reset every rep, build by feel starting at 70%

Metcon (AMRAP – Rounds and Reps)

Teams of 2

18 min AMRAP:

7 Deadlifts 205/145

Light Pole Run

7/5 Calorie Bike or Row

Partners complete full round, then switch.

Metcon (AMRAP – Rounds and Reps)

Solo 15 min AMRAP:

10 Deadlifts 225/155

15 Calorie Row

20 Wallballs 20/14