• Mazen Nassar

WOD-11/20/20 and 5pm Zoom Link

Warm-up

2 rounds: • 10 Jumping Jacks • 10 Lunges • 10 Inch Worm

1 round: • Pigeon Pose (L/R) • Pike StretchStraddle Stretch

Strength

Deadlift

4x8 @65%

Conditioning 4 rounds:

8 Sumo Deadlift High Pull 75/55

8 Power Snatches 75/55

8 Single Leg Deadlift

Zoom link

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

Topic: Max Fitness CrossFit's Personal Meeting Room

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Meeting ID: 661 578 5123

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WOD-1/27/21 amd 5pm Zoom Link

Warm up: 1 round: • 10 Burpees • 10 Sampson Lunges with Passthroughs • 10 Cossack Lunges Mobility: 2 rounds: 30 sec. • Pike • Pigeon • Straddle Kickstand Conditioning: Barbaraish 5 rounds 20 KBS 3

WOD-1/26/21 amd 5 pm Zoom

Warm up: 400 meter run 14 Strict Press 14 Sampson Lunges 14 arm swings Mobility: 1 min Box stretch Strength: Strict press 4x12 @ 60% 1 rep max Conditioning: 21-15-9 Box Jumps STO 115/85 Hollow Rocks

WOD-1/25/21 and 5 pm Zoom link.

Warm up 400 m run 10 Sampson stretches 10 burpees 10 passthroughs 10 around the worlds 10 overhead squats 10 good morning 10 sit ups Mobility 30 sec: Spider-Man lunge Pec Strength Overhead squats: 2 X