WOD-11/23/20 and zoom link.

10 Sampson Lunges

10 Curtsy Squats

10 Hollow rocks

10 Good Morning

Mobility.

Kickstand

Seated straddle

Goblet

Strength: 70% of Front squat 1 rm

4x7 front squats 13 Back squats.

Workout of the Day 20 min AMRAP

“Cindy”

5 Pull ups

10 Push ups

15 Squats

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WOD-11/20/20 and 5pm Zoom Link

Warm-up

2 rounds: • 10 Jumping Jacks • 10 Lunges • 10 Inch Worm

1 round: • Pigeon Pose (L/R) • Pike Stretch • Straddle Stretch

Strength

Deadlift

4x8 @65%

Conditioning 4 rounds:

8 Sumo Deadlift High Pull 75/55

8 Power Snatches 75/55

8 Single Leg Deadlift

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Untitled

Warm-up 2 rounds: • 10 PVC Good Mornings • 10 PVC Overhead Squats

• 10 banded rows

2 rounds: • 30 sec Pec Stretch w/ band (L/R) • 30 sec Pigeon Pose (L/R) • 30 sec PVC Y stretch

Strength 5x5 • Pendlay Row • Pull ups Increase weight to finish heavy

Conditioning For time: 15 min AMRAP • 10 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

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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