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 (Calories)

4 minAMRAP:

3 Rounds:

12 Deadlifts 95/63

9 Hang Power Cleans

6 Push Jerks

Max Calorie Row in Time Remaining

rest 4 minutes

4 min AMRAP:

2 Rounds:

12 Deadlifts 135/93

9 Hang Power Cleans

6 Push Jerks

Max Calorie Row in Time Remaining

rest 4 minutes

4 min AMRAP:

1 Round:

12 Deadlifts 155/103

9 Hang Power Cleans

6 Push Jerks

Max Calorie Row in Time Remaining