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12th on Saturday: Never Forget Competition @ One World. NO CLASSES
CrossFit One World – Hype Hitters
WARM-UP (Checkmark)
WARM-UP
Hip Halo Activation
10 Side Steps R/L
10 Forward/Backward Walks R/L
10 Glute Bridges
10 Single-Leg Glute Bridges R/L
Warm up (Time)
3 rds
100m row
10 walking lunges
10 Wall squats
10 Beat swings
20 sec Dead hang
Back Squats 3 EMOM (5 Rounds for time ↓ shorter is better)
Back squats 2-2-2-2-2
Use the heaviest weight possible for each set.
Rest as needed between sets.
Athlete Instructions
Build to a 2 rep max (2RM)
heavier than last week
FUNCTIONAL PUMP – LOWER PUSH AND PULL (3 Rounds for time ↓ shorter is better)
3 rounds, each round for time, of: 15 min
Dumbbell Farmers Carry Lunge — 50/35 lbs, 60 ft
3 Shuttle Runs — 120 ft
Dumbbell Farmers Carry Lunge — 50/35 lbs, 60 ft
2 Shuttle Runs — 120 ft
Dumbbell Farmers Carry Lunge — 50/35 lbs, 60 ft
1 Shuttle Run — 120 ft