• Mazen Nassar

Home wod 6/4/20 and 4:15 shoulder clinic and 5pm CrossFit Zoom Link

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

Topic: Max Fitness CrossFit's Personal Meeting Room

Join Zoom Meeting

https://us02web.zoom.us/j/6615785123

Meeting ID: 661 578 5123

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Meeting ID: 661 578 5123

Find youeerrr local number: https://us02web.zoom.us/u/keA1XO3Oww

Warm-up • 200 Single Unders

2 rounds:

• 30 sec Spiderman Lunge Right

• 30 sec Goblet Squat Hold

• 30 sec Spiderman Lunge Left

• 30 sec Goblet Squat Hold

3 rounds: • 10 Mountain Climbers

• 10 Air Squats

Strength

5 x Back Squat 13 Reps

AMRAP

15 minute AMRAP of:

4 Pistols

10 Bulgarian Split Squat

10 Push Ups

20 sit ups

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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