• 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


96 views0 comments

Recent Posts

See All

WOD1/21/21 and 5pm Zoom class

2 rounds of: • 10 Front-to-back Leg Swings /leg • 10 Good morning squats • 10 Sampson lunges 2 rounds of: • 10 Good Mornings 45/35 • 10 straight leg deadlifts •10 Back Squats •10 Front Squats Back Squ

WOD 1/20/21 and 5pm Zoom link.

800 m run 2 rounds: 10 star touches 10 banded pull-aparts 10 good mornings 2 Rounds 30 sec: Spider-Man Kickstand Pronated grip bent over row: 1 X 10 @ 50% 1 X 6 @ 70% 3 X 5 @ 80% 21-15-9: Pendlay rows

WOD-1/19/21 and 5 pm Zoom link.

Warm-up 1 round: • 20 ATW (10 in each direction ) • 10 close grip over head Squats 2 rounds: • 30 sec Couch Stretch • 30 sec Pike • 30 sec Straddle • 30 sec Pec Stretch Strength 10 min E2MOM: • 1 St