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
Clean and Jerk (10ish min to find a heavy Power clean&jerk single)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Use a weight you could perform 10-15 reps unbroken. Intensity is the goal, not 30 reps of heavy singles.