CrossFit — April 14, 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
:30 Plank Shoulder Taps
:30 Air Squats
:30 Inchworm Push Ups
:30 Sit Ups
:30 Mountain Climbers
:30 Goblet Squats
Metcon (5 Rounds for reps)
5 Rounds
1:00 Max Everest Climbers
1:00 Max Push Ups
1:00 Max Goblet Squats
1:00 Max Sit Ups
1:00 Rest

*Each of the 5 Rounds will be scored, so keep a running tally of the climbers through the sit ups.
*Scale Push Ups to hands on a raised surface if able, otherwise to knees if necessary

Accessory Work
Accumulate 3:00 in both Left and Right Side Plank
Single Arm Dumbell Press (Rep Scheme in Comments)
5 Rounds
X Strict Presses each arm
:30 Shuttle Run
1:30 Rest
*On set 1, perform repetitions unbroken until you think you can only do 1-2 more reps. That is your target number for all 5 sets
*Set up shuttle run 20-30 feet long and perform max shuttles in :30 each round