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CrossFit — March 17, 2020

3.17.20 Until 3/31, CrossFit West Seattle will be providing at home and track workouts through Wodify and the Facebook Members page to be completed while observing proper social distancing.  All

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CrossFit — March 16, 2020

3.16.20 Warm-up 3:00 Band Posterior Chain Engagement :30 Air Squats :30 Plank Shouler Taps 5 Deadlifts, Power Cleans, Front Squats, Push Presses 10 Scap Pull Ups 10 Ring Rows 10

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CrossFit — March 14, 2020

2020.03.14 Metcon (Time) 1k row 20 clean & jerk (155/105) 20 clean & jerk (135/95) 20 clean & jerk (115/75) 20 clean & jerk (95/65) 1k row w/ a partner

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CrossFit — March 13, 2020

3.13.20 Warm-up 3:00 Row or Bike Warm Up 3:00 Band Activation 3 Snatch Grip Deadlifts 3 Hang Snatch High Pulls 3 Hang Muscle Snatches 3 BTN Snatch Grip Push Presses

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CrossFit — March 12, 2020

3.12.20 Warm-up 3:00 Dynamic Mobility 3:00 PVC OH Mobility Circuit 10 Scap Pull Ups 10 False Grip Ring Rows 10 Blank Bar Front Squats 10 Blank Bar Push Presses 5

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CrossFit — March 11, 2020

3.11.20 Warm-up 3:00 Dynamic Mobility 3:00 Small Band Glute Activation 15 Air Squats 15 Pronated Bent Over Rows 15 Scap Pull Ups 10 Romanian Deadlifts 15 Jump Squats 15 Supinated

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CrossFit — March 10, 2020

3.10.20 Warm-up 3:00 Band Shoulder + Posterior Activation :30 Scap Push Ups 10 Up Downs :30 Push Up + Down Dog 2 Wall Walks 5 Clean Deadifts 5 Clean High

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CrossFit — March 9, 2020

3.9.20 Warm-up Running Prep Line Drills 400m Jog together Band Posterior Chain Activation and Front Rack Mobility 5 Clean Deadlifts 5 Clean High Pulls 5 Power Cleans 5 Front Squats

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CrossFit — March 7, 2020

2020.03.07 Metcon (Time) 2k row every 2:00 starting @ 0:00 perform 10 wallballs (20/14) rx+ 30/20 12:00 cap 8:00 rest Metcon (Time) 10 rnds of "DT" w/ a partner; partner

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CrossFit — March 6, 2020

3.6.20 Warm-up 3:00 Dynamic Mobility :30 Dead Hang on Bar 10 Alternating Lunges 10 High Jumps :30 Scap Pull Ups 10 Glute Bridges 10 Jumping Lunges :30 Burpee Pull Ups

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