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CrossFit — April 14, 2020

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4.14.20
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
: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