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

Deadlift (Work to a heavy single for the day)

Group up with 2-3 people and focus on mechanics throughout the build today. Smart jumps and attempts, a new 1RM is not the goal, just some heavy lifts.

Detention (AMRAP – Rounds and Reps)

12 min AMRAP:

6 Strict Handstand Push-ups

9 Deadlifts 225/155

30 Double Unders
Recommended scales

6 Dumbbell Strict Press (35/25)

9 Deadlifts (155/105)

60 Single Unders