Honey Badger Gym – CrossFit

Tabata Badger (No Measure)

bike or row 3-5 min

in Tabata fashion 20s on/10s off, alternate through the following movements for 12 min:

Jumping Jacks

Hollow Rocks

Lunge Steps in place

Supermans

Bear Crawl

Hollow Rocks

Air Squats

Wide Base Inchworms

you will cycle through each movement 3x

Back Squat (3 paused(2 count) reps E2MOM for 12 min)

Try to build every set. Posture and position should not be sacrificed for more weight. Find your end range and get comfortable there.

Metcon (Time)

30-20-10

Alternating DB Snatch 50/35

Bottoms-up Burpees*

Weighted Step Back Lunges 50/35
*For the bottoms up burpee, chest must hit the ground and both feet must be flush with floor on the up(not toes or one foot, don’t wanna see any air between the bottom of your feet and the floor).