WOD-9/28/20 and 5pm Zoom link.

Warm-up

3 rounds: • 10 Star Stretches • 10 Mountain Climbers • 10 Squats

1 round 30 seconds • Couch Stretch • Pigeon Pose

• Straddle

Strength

Deadlift • 10 Reps at 50% • 5 reps @ 60% of 1RM • 3 @ 70% 1RM

• 1 @ 80% 1 RM

• 1 @ 90 % 1 RM

• Test

Core 4 rounds: • 10 Hollow Rocks • 10 Dragon Flys

Conditioning 3 RFT • 3 Clusters 1= squat clean into thruster • 10 Alternating single straight leg deadlift * • 10 Alternating Bulgarian split squat *

* for Zoom indicates 45/20 Dumbbell

In Box classes will use barbells. 95/55

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Topic: Max Fitness CrossFit's Personal Meeting Room

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