02/10/2017
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
Push Jerk (3 reps building E2MOM for 10 min)
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
30 Push Jerks 115/80
30 Box Jumps 24/20
30 Calorie Row
30 Toes-to-Bar
Fitness 18 min AMRAP:
30 Shoulder to OH
30 Box Jumps or Step-ups
30 Russian Swings
30 Situps or V-ups