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

Push Press (5-5-4-4-3-3 Build with each set E2MOM )

Starting with a rational weight, we’re looking to make smart jumps and build to moderate to heavy triple. No more than one attempt will be allowed for each set, be smart.

Metcon (Time)

3 Rounds:

30/21 Calorie Row(or bike ?)*

25 Wallballs 20/14

20 DB Hang Clean&Jerks 50/35*

*if you rowed yesterday, you will bike today and vise versa

*switch hands every 5 reps