Honey Badger Gym – CrossFit

Warm-up (No Measure)

Line up near TV or Fence:

Knee Tucks half way

Cross Kicks half way

Jog Back

Quad Pulls half way

Alt. Groin Stretch half way

Jog Back

Cradle Stretch half way

Walking Samson half way

Jog Back

Walking Spidermans half way

Toe Walk half way

Jog Back

Side Shuffle(slow and low) Right half way

Side Shuffle(slow and low) Left half way

Jog Back

High Knees half way

Butt Kickers half way

Jog Back

Side Shuffle(slow and low) Right half way

Side Shuffle(slow and low) Left half way

3 Air Squats + Broad Jump back

Front Squat (Find a heavy single w/ a 3 count pause in bottom )

Metcon (Time)

5 Rounds:

20 Shuttle Runs*

2-4-6-8-10 Front Squats 165/110

RX+ Double KB thrusters instead of Front Squats 53s/35s

*shuttle runs must start with one hand on the wall or one foot on the turf. Every length is a rep, hand touches the wall, whole foot is in the green turf.