CrossFit WOD, July 2, 2025

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. Barbell Prep
3 Sets
20 Step Back Lunge
10 Single Arm Row (each arm)

3 Sets

7 Double Dumbbell Front Foot Elevated Reverse Lunge @7-8/10 RPE
*Stand on top of a 45lb plate and step back. Hold dumbbells at your side.

8-10 Barbell Bent Over Row @8-8+/10 RPE
*Pronated. Use straps if needed to go heavier.

*Score Reverse Lunge weights. Log Bent Over Row weights in notes.

Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Bike (0:30 easy into 0:20 moderate into 0:10 fast)
3 Thruster
3 Kipping Pull Up
2 Thruster
2 Kipping Chest to Bar Pull Up
*start with empty bar and Increase weight each set.
-Then-
Warm up to full workout movements and weights.

2. Workout Prep
1 set (at workout pace):
3 Thrusters (at first workout weight)
3 Pull-Ups
2 Thrusters (at second workout weight)
2 Chest-to-Bar Pull-Ups
1 Thrusters (at third workout weight)
1 Bar Muscle-Up