08/27/2018
Honey Badger Gym – CrossFit
Full Body Badger (No Measure)
3-5 min bike, row or jog
20 leg swings each side
Bear crawl down/back
20 lateral leg swings each side
Lunge steps down/back/down
10 arm circles sm/med/big forward and reverse
Quad pulls back
20 air squats
20 hollow/arch swings
Inch worms down
(Grab small weights for each hand)
20 reverse flyes
10 shoulder rotates each side
15 snow angels + Y shrug at top
Alternating groin stretch back
Lateral slides down/back x2
High knees down/butt kicks back x2
Wide base 5-4-3-2-1 push-ups
Metcon (AMRAP – Rounds and Reps)
RX+ 13 min AMRAP:
60 Dumbbell Snatches 50/35
50 Wallballs 20/14
40/30 Calorie Row
30 Burpee Box Jumps 24/20
10 Bar Muscle-ups*
RX 13 min AMRAP:
60 Dumbbell Snatches 50/35
50 Wallballs 20/14
40/30 Calorie Row
30 Burpee Box Jumps 24/20*
*minimum work requirement for RX is 10 burpee box jumps
*minimum work requirement for RX+ is 1 bar muscle up
Today you’ll notice that we’ve put minimum work requirements in addition to the list of RX movements. We want everyone to reach the burpee box jumps, so choosing the correct weights for each movement will be key! We’ve got 13 minutes to work, so let’s use it up!