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

Deadlift (2 reps EMOM for 8 min )

Use a challenging, yet doable weight for all sets. Positions take priority.

Metcon (Time)

1,000 Meter Row

Directly into…

RX+ 3 Rounds:

21 Deadlifts 135/93

15 Barbell-Facing Burpees

9 Push Jerks 135/93

(RX 105/70, lateral burpees over bar)