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CrossFit — April 13, 2020

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4.13.20
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 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