CrossFit — April 10, 2020


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.

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

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