Honey Badger Gym – CrossFit

Busy Badger (warm-up) (No Measure)

honey badger “400” jog

bear crawl down/back in reverse

alternating groin stretch 6 each side w/3 count

runners stretch 5 each side w/5 count

wide base 5-4-3-2-1 push-up

shoulder stretch 30 count each side
:30 Seconds

Easy Bike or Row

B.W. Good Mornings

Ankle Jumps

:20 Seconds

Medium Bike or Row

Active Spidermans

Ankle+Hip Jumps

:15 Seconds

Fast Bike or Row

Air Squats

5 reps each w/barbell:

Good Mornings

Back Squats

Elbow Rotates

Strict Press

RDLs

Front Squats

1 min wrist stretch(30sec each direction)

1 min box assisted calf stretch

Metcon (AMRAP – Reps)

3 min AMRAP:

24 Box Jump Overs 24/20

21/16 Calorie Assault Bike

ME P. Cleans 135/93(115/83)

rest 3 minutes

3 min AMRAP:

21 Box Jump Overs 24/20

18/14 Calorie Assault Bike

ME P. Cleans 155/103(135/93)

rest 3 minutes

3 min AMRAP:

18 Box Jump Overs 24/20

15/12 Calorie Assault Bike

ME P. Cleans 185/133(155/103)

rest 3 minutes

3 min AMRAP:

15 Box Jump Overs 24/20

12/10 Calorie Assault Bike

ME P. Cleans 205/143(185/133)