06/02/2017
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
Front Squat (Establish a new 1RM)
Metcon (Time)
RX 4 Rounds:
18 Wallballs 20/14
15 Kettlebell Swings 53/35
12 Burpees
RX+ begin each round with 21cal bike for men, 15cal for women