CrossFit — April 13, 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 Plank Shoulder Taps
20 Jumping Jacks
15 KB Deadlifts
15 Up Downs
20 Lateral Hops
15 Russian Swings
5 Burpees
10 American Swings
Metcon (Weight)
Every 3 Minutes for 30 Minutes
10 Burpees
20 KB/DB Swings
30 Lateral Hops over DB/KB

*American Swings if weight allows, otherwise as high as you feel comfortable
*Each hop over weight counts as a rep

Accessory Work
5 Rounds
:40 Alligator Rolls
Rest as needed
Metcon (Weight)
5 Rounds
6-10 Alt 1-arm Overhead Step Back Lunge each arm
:30 Jump Squat with 90-degree rotation
1:30 rest