CrossFit — April 15, 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
8 Alt Lunges
10 Single Arm Russian Swings each arm
5 Push Presses each arm
8 Alt Lunges w/ weight in Suitcase Carry
10 American Swings
5 Push Jerks each arm
5 Hang Power Snatches each arm
8 Alt Lunges w/ weight on Shoulder
Metcon (Time)
For Time
60 Hang Snatches
60 Shoulder to Overheads
60 American Swings
*8 Lunges with weight every minute starting @ 0:00

*can hold weight any way on lunges
*must perform 30 snatches and overheads on each arm, but can switch arms at any time

Accessory Work
Suitcase Carry
Accumulate 5:00 on each side
Turkish Get Up (4 x 1:30 Max Quality Reps each arm)
Rest as needed