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CrossFit — April 10, 2020

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4.10.20
Until further notice, CrossFit West Seattle will be providing at home workouts through Wodify, Zoom and the Facebook Members page to be completed while observing proper social distancing.  All in-person gym services will be suspended during this time.

Warm-up
5:00 General Mobility
:20 Hollow Hold
:20 Air Squat Hold
:20 Plank Shoulder Taps
10 Air Squats
20 Jumping Jacks
10 Hollow Rocks
10 Up-Downs + Jump
10 Air Squats (faster)
Metcon (AMRAP – Reps)
Every 3:00 x 10
10 Burpees
15 Hollow Rocks
MAX Air Squats in Remaining Time

*No Rest between rounds, at 2:00 go right back to Burpees
*Score is total number of Air Squats

Accessory Work
3 Rounds
:30 Handstand Hold
:30 Right Side Plank (hand, not forearm)
:30 Left Side Plank (hand, not forearm)
:30 Plank on Hands
2:00 Rest
*try to move right from one movement to the next so that a full round takes 2:00. Idea here is to smoke the shoulders

Strength+Skill
5 Round EMOM
A) :30-:40 Weighted Glute Bridges
B) :30-:40 Front Rack Good Mornings
*Weight across your hips for bridges. Press/Hold DB/KB against your chest for the good mornings