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

Metcon (No Measure)

16 min EMOM:

1: 14/12 Calorie Row(or bike)

2: 12 Sumo Deadlift High Pulls 95/63

3: 10 Chest to Bar Pull-Ups

4: 8 Burpee Box Jumps 24/20
1: if you rowed yesterday, use a bike today

2: choose a weight that you can complete unbroken with solid movement

3: if needed, mix between regular and chest to bar to keep work to no more than 30 seconds

4: move smooth, jump high, be safe