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

Heartbreak Kid (Time)

RX+ 3 Rounds:

10 Front Squats 185/133

20 Chest to Bar Pull-Ups

50 Double Unders

RX 3 Rounds:

10 Front Squats 135/93

20 Pull-Ups

50 Double Unders

Metcon (Time)

Extra Work(optional)

4 rounds:

15 unbroken touch and go deadlifts (225/155)

Rest as little as possible between sets
Weight should be something you could complete for 20 reps. Think something in terms of “heavy” for a 21-15-9 workout.