• Mazen Nassar

WOD-12/10/18


6 Minute Warm Up: 30 seconds each Jumping Jacks High Knees Butt Kickers Burpees Star Touches Squats Stationary Inchworms x1 Push up Sumo Squats Downward Dog Calf stretch Shoulder Taps V-Ups Leg Levers Mobility: 30 Seconds Each Pigeon Pose (Right) Pigeon Pose (Left) Couch Stretch (Right) Couch Stretch (Left) Pike Stretch Straddle Stretch Core: 3 RFT 15 High Touch Sit-Ups (feet against a wall. sit up & touch the wall as high as you can with your hands. keep your back straight) 15 V-ups 15 Toe Touch Sit-Ups (legs straight) WOD: slight variation of 14.4 For Time 60 Calorie Row 50 Toes To Bar 40 Wall Balls 20/14 30 Cleans 135/95 20 Muscle Ups **Crossfit Standards for 14.4: Clean Power Clean Muscle Clean Split Clean For the sake of equipment available to us we will be counting Bar Muscle Ups as RX http://games.crossfit.com/workouts/the-open/2014