Honey Badger Gym – CrossFit

Warm-up (No Measure)

20 Seconds Each:

Easy Shuttle Runs

Quad Stretch

Knees to Chest

Straight Leg Kicks

Cradle Stretch

Moderate Shuttle Runs

Walking Samson

Walking Spidermans

3 Air Squats + 1 Broad Jump

Walkouts

Faster Shuttle Runs

Side Lunges

Side Shuffles

High Knees

Butt Kickers

Metcon (Time)

Every 4 min x 6 Rounds:

12 Alternating DB Snatches (50/35)

12 Burpees Over Dumbbell

12 Shuttle Runs*

*we’ll perform snatches and burpees on the turf, so we can start shuttle runs from there. Each length is one rep(hand touches the wall, foot or hand touches the green).

*slowest time is your score
DUMBBELL POWER SNATCHES

Choose a weight you can go unbroken with throughout the workout

Alternating arms with each rep

BURPEES OVER DUMBBELL

Burpees are completed lateral over the dumbbell

Feet should pass over the bell, not around it