Warm Up:

10 Pasthroughs

10 OHS

10 Jumping Jacks

10 Star Crunch

10 Star Stretch

Two rounds: 1 min

Figure 4

Straddle

Cossack

Skill: Bear Complex

Conditioning:

For max reps at each station:

Tabata Front Squats

Rest 1 minute

Tabata Burpees

Rest 1 minute

Tabata seated shoulder press

Rest 1 minute

Tabata Hollow rocks

Rest 1 minute

Tabata back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. press and squats

Women: 55-lb. presses and squats


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Warm up:

2 mins Jump rope

2 Rounds:

10 Ring rows

10 Back extensions

10 Inch worms 2 scapular push ups

Mobility: 1 min

Kick stand stretch

Couch

Core: Tabatta

Clams

Strength:

4x10 Bent-Over Row 135/95

In between sets do 1O DB reverse fly

Conditioning:

3 RFT

5 Beast makers 45/20

60 Double Unders or singles

10 Pull-Ups

10 ring rows



1 round

• 15 Jumping Jacks

• 15 Air Squats

• 10 Spider man Push Ups

Core

Tabatta

• V-ups

• Hollow body hold

• Hold

Strength

Back Squat

Test 1 rep max

Conditioning

12 Minute AMRAP:

• Power Clean 95/65

• Push Press

• Back Rack Lunges 95/64

Reps: 1, 2, 3, 4, 5 + …



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


Topic: Max Fitness CrossFit's Personal Meeting Room


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Meeting ID: 661 578 5123

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+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)

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+1 646 558 8656 US (New York)

+1 301 715 8592 US (Germantown)

Meeting ID: 661 578 5123

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