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
Single Arm Dumbell Press (3×8 at 75ish %)
Metcon (AMRAP – Rounds and Reps)
RX+ 12 min AMRAP:
12/9 Calorie Bike
30 Air Squats
12/9 Calorie Bike
15 DB Push Press (men 40s or 45s/women25s or 30s)
RX 12 min AMRAP:
12/9 Calorie Row(or bike)
30 Air Squats
12/9 Calorie Row(or bike)
15 Barbell Push Press 75/55