Warm up:

3 min Jump Rope

15 PassThroughs

15 Overhead squats

8 dive-bomber push ups

Mobility: 1 min

Pec Stretch

Couch

Straddle

Core: Tabata

Plank Side Raises

Strength: Deadlift

5x8 60% 1 rep max

Conditioning:

9-15-21-15-9

Sumo Deadlift high pull 75/55

Plate raises 25/10

Push Press

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3 Rounds

10 Pass Throughs

5 Around the World (CW & CCW)

10 Overhead Squats

2 Rounds (30 seconds each)

Spiderman Lunge

Couch

Strength: Back Squat

6x8 @ 60-65%

Pick a weight you can use to complete all 6 sets

Wod Warm up:

Empty Bar Front Squat x10

Empty Bar Push Press x10

WOD

Alternate Between:

30-20-10 Thrusters 95/65

10-20-30 MB Russian Twists 20/14 (R/L = 1 rep)

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Topic: Max Fitness CrossFit's Personal Meeting Room

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Meeting ID: 661 578 5123

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+1 346 248 7799 US (Houston)

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Warm-up

800 meter run 2 rounds: • 10 PVC Good Mornings • 10 PVC Overhead Squats

2 rounds: • 30 sec Pec Stretch • 30 sec Pigeon Pose (L/R) • 30 sec Lat stretch

Strength 5x5 Pendlay RowPull ups Increase weight to finish heavy

Conditioning For time: 15 min AMRAP • 5 Beast Maker • 30 V-ups • 10 Ring rows • 30 Back Extensions • 10 Kroc Rows 53/35

Max Fitness CrossFit is inviting you to a scheduled Zoom meeting.

Topic: Max Fitness CrossFit's Personal Meeting Room

Join Zoom Meeting

https://us02web.zoom.us/j/6615785123

Meeting ID: 661 578 5123

One tap mobile

+16699009128,,6615785123# US (San Jose)

+13462487799,,6615785123# US (Houston)

Dial by your location

+1 669 900 9128 US (San Jose)

+1 346 248 7799 US (Houston)

+1 253 215 8782 US (Tacoma)

+1 312 626 6799 US (Chicago)

+1 646 558 8656 US (New York)

+1 301 715 8592 US (Germantown)

Meeting ID: 661 578 5123

Find your local number: https://us02web.zoom.us/u/keA1XO3Oww


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