It’s BLUE Saturday at CrossFit West Seattle!! Wear your blue tomorrow to class for our Extra Special 12th Man, Superbowl 49 WOD!! Pregame Warm Up
CFWS Group Circle Warm Up 3 Rounds: 10 Push Ups 10 Wall Balls 10 Box Step Ups Skill Seated Box Jump: 5×3 as high as
CFWS Group Circle Warm Up 1000m Row or 4 minutes on the Assault Bike or Run the Big Block -then- LINE DRILLS!!! Strength Bench Press
Group Circle Warm Up 3 Rounds: 8 V ups 9 Push Ups 10 Air Squats 15 Jumping Jacks Strength Back Squat – 10reps, 8reps, 6reps,
CFWS Group Circle Warm Up Big Block -then- 3 rounds 30 secs of Hollow Holds 30 secs HS Hold 30 secs Hold in the Bottom
Group Circle Warm Up 3 Rounds: 10 Good Mornings (Blank Bar) 10 Lunge Steps (Blank Bar) 30 sec hollow hold Strength 15 minutes to complete
Group Circle/Warm Up Workout of the Day: In Teams of 2 complete the following (one partner working at a time): Run the Big Block (must
Happy Friday!!! Just a reminder, this Saturday at 10am Coach Karlie is teaching a Mobility class! Come on into the 9am, and then stay to
CFWS Group Circle/Warm Up Strength 5 Rounds as a class, every 2 minutes on the 2 minutes, 2 clean and jerk @ a medium to
CFWS Group Circle Warm Up 1000m Row -then- 2 rounds 10 Burpees 10 KB Swings 10 Pull Ups – then – 2 minutes of Jumping