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

Metcon (AMRAP – Reps)

4 min AMRAP:

27/21 Calorie Row

21 Power Cleans 135/93

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

4 min AMRAP:

27/21 Calorie Row

21 Power Cleans 115/78

15 Burpee Box Jump Overs (24/20)

rest 4 minutes

4 min AMRAP:

27/21 Calorie Row

21 Power Cleans 95/63

15 Burpee Box Jump Overs (24/20)