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

Front Squat (10 min to establish a heavy double )

If you drop weight or mechanics break down during a lift, you’re done.

Reverse Jackie (Time)

30 Pull-ups

50 Thrusters @ 45lbs

1000m Row

Metcon (Time)

Advanced Option:

30 Chest to Bar Pull-Ups

50 Thrusters 65/45

70/50 Calorie Row