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12th on Saturday: Never Forget Competition @ One World. NO CLASSES

CrossFit One World – Hype Hitters

Lower Push Day Warm Up (No Measure)

1. Mayhem 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

2. 2-3 sets

10 Cossack Squats

10 Bodyweight Calf Raises

10 Bodyweight Tibia Raises

Athletes Notes

Mayhem Hip Halo Activation

Cossack Squat

Calf Raises

Tibia Raises

Front Squat (Weightlifting Variable Reps & Sets)

5 sets

8 Front Squat @ RPE 8/10

-rest 1 min b/t sets-

Athletes Notes

Front Squat

Double Dumbbell Bulgarian Split Squat (Weightlifting Variable Reps & Sets)

4 sets

10 Bulgarian Split Squats (each side) @ RPE 8/10

-rest 20 seconds between sides-

-rest 1 minute between sets-

Athletes Notes

Dumbbell Bulgarian Split Squats

Dumbbell Walking Lunge (Weightlifting Variable Reps & Sets)

4 sets

12 Dumbbell Farmers Hold Walking Lunge Steps (each side) @ RPE 8/10

-rest 1 minute between sets-

Athletes Notes

Double Dumbbell Farmer Hold Walking Lunge

Because why NOT! (Checkmark)

12 min AMRAP

15/12 Calorie Bike Erg

12 Thrusters (95/65) (or RPE 5/10)