• Mazen Nassar

Happy Birthday Steve A WOD 5/21/20 and Zoom link for 4:15 shoulder Rehab Clinic and 5:00pm CrossFit

Check out Steve’s music at https://open.spotify.com/artist/0YM3f3I9gFBDFzgr4lXVW6?si=ZIE64aByR_eS6H5xq0olLA



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20 Reps 1 round straight through

Plank jacks

Serratus plank ups

Lying leg raises

*30 sec rest stretch

Reverse crunches

V sit punch

V sir crunch

*30 sec rest stretch

Side plank hold

Side crunches

Toe touch crunch

V ups

Mobility: 30 sec X 2 rounds

Spider man

Pigeon

Kickstand

21-15-9

Thrusters

Reverse Burpee

Single arm High row

*These movements can be done with KB or creative sup. Back pack. Cloth bag filled with can food, rice...

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No zoom class today. Back tomorrow!

Warm up: 3 rounds 10 Dive bomber push ups 10 Tic Tocs 10 band pull apart 10 jumping squats Mobility: 20 pass throughs 5 around the world (c,cc) 1 min box stretch left side (pulsating) 1 min box stretc