WARM-UP

• 400 M RUN

3 ROUNDS OF:

• 10 SQUATS

• 5 HAND-RELEASE PUSH-UPS

Mobility

Pec stretch 30 seconds (L/R)

• 20 Passthroughs

• 10 around the world clockwise and 10 counter clockwise.

STRENGTH

BENCH PRESS

• 1x10 50%

• 4x10 60%

CORE

4 ROUNDS:

• 30 SEC HOLLOW BODY HOLD

• 30 SEC Flutter kicks

15 min AMRAP

10 Clapping Push Ups

5 Bear complex 95/55

3 HSPU

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Warm-up • Capp St. run

3 rounds:

• 20 Side to Side Jumps

• 10 Air Squats

3 rounds

• 30 sec Couch Stretch

• 30 sec Standing Toe Touch

• 30 sec Straddle

Strength Bent over row

4x10 AHAP

Conditioning 10 rounds for time:

• 5 Pull Ups • 6 Strict Toes to Bar

•10 Box Jumps 24/20

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Warm up:

• 800 m run

2 Rounds:

• 15 Jumping Jacks

• 15 Air Squats

• 15 Spider man Push Ups

Core:

Tabata:

• :20 Hollow body hold

• :20 V-ups

• :20 Plank Hold

Strength:

Back Squat:

•10 reps @50% of 1RM

• 5 reps @60% of 1RM

• 5 reps @70% of 1RM

• 5 reps @80% of 1RM

10 Minute AMRAP:

• Hang Power Clean 95/65

• Push Press

• Front Squat

Reps: 1, 2, 3, 4, 5 + …Penalty: 5 Burpees any time the barbell touches the ground.

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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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