• Mazen Nassar


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

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WOD-10/19/20 and 5pm Zoom link.

Two rounds 10 Sampson Lunges 10 Curtsy Squats 10 Hollow rocks 10 Good Morning Mobility. Kickstand Seated straddle Couch 4x7 front squats 13 Back squats. 3 RFT 10 Back Rack Lunges 75/35 20 Push Press

WOD-10/16/20 and 5 pm Zoom class.

Warm up: 20 OHS 10 Sampson Stretch 10 Dive bomber push-ups 20 Passthroughs 10 ATW Mobility: 2 rounds 30 secs Pigeon Couch Side lunge 7 RFT 4 Turkish Get ups 53/35 6 DB Snatch 45/20 10  V Ups * burn ou

WOD-10/14/20 and 5pm Zoom class

Warm up: Run 400 meters 1 round 15 plank to pike 10 scapular pull ups 10 ring rows 5 Yoga push ups 10 Passthroughs Mobility: 30 secs: Flag pole stretch Couch stretch Wrist stretch Strength: Bench