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

Front Squat (10ish min to find a heavy single)

No misses, stay smart and move well.

Metcon (AMRAP – Rounds and Reps)

RX+ 20 min AMRAP:

Parking Lot Lap

20/14 Calorie Row

2 Rounds of:

4 Bar MU

8 HSPU

16 Air Squats(no hands)

RX 20 min AMRAP:

Parking Lot Lap

14/10 Cal Bike(or row 20/14)

2 Rounds of “Cindy”

“Cindy”:

5 Pull-ups(do strict if you can)

10 Hand-release Push-ups

15 Air Squats(no hands)