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

ROW-ling (AMRAP – Reps)

10 frames: (damper at 5)

row to get as close to 100m as possible every frame. How ever many meters you roll over or under, there will be penalty reps with a certain movement for the day. Complete your penalty reps while your partner is ROWling their next frame. If you roll a perfect 100 on your last frame, you get to roll another frame, if that score is lower than any of olf frames you can replace it. Cap is two perfect 100s after the 10th frame to replace scores. Perfect score will be 1000, all scores will be subtracted from that.

Metcon (Time)

RX+ 4 rounds:

60 Double Unders

30/21 Calorie Row

10 Power Snatches 135/93

RX w/a partner, Alt. Complete rounds(4 each):

30 Double Unders*

15/12 Cal bike or Row*

10 Power Snatches 95/63

*fitness 60 singles, 12/9 cals