Warm-up: Alternating Tabata
Superman Hold
Hollow Hold
*Both on floor
Weightlifting: Overhead Squat 6 x E2MOM
2 x 5 @ 60%
2 x 4 @ 65%
2 x 3 @ 70%
WOD: 15 Minute AMRAP
15 T2B
20 DBx1 OHS (10R/10L) 35/50
15 Box Jumps 20/24
*Work on getting through T2B quickly, even if it means small consistent sets
RX+
15 T2B
20 DBx1 OHS (10R/10L) 50/70
15 Box Jumps 24/30
CrossFit One World – Hype Hitters Lower Push Day Warm Up (No Measure) Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 3 rounds — Front Squat Warm-Up 30 seconds easy bike…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Bike or Row Then Into… 2 ROUNDS 10 Glute Bridges 10 Hollow Rocks 10 Walking Lunges (bodyweight) Then Into… (every minute for 4:00) MIN 1 → 4 GHD Sit-Ups to parallel (or 6 Abmat Sit-Ups) MIN 2 → 20ft Walking Lunge with the…
CrossFit One World – CrossFit Warm-up Warm-up (No Measure) 2:00 EASY ROW Start with an easy row to get everyone moving Then Into… 2 ROUNDS 10 Air Squats 10 PVC Good Mornings 10 PVC Pass-Throughs 5 Inchworms Then Into… 1-2 ROUNDS (PVC OR EMPTY BARBELL) 5 Jump and Shrugs 5 High Pulls 5 Muscle Cleans…
