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CrossFit — April 21, 2020

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4.21.20
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 Scap Push Ups
:30 Air Squats
1:00 Push Ups into Down Dog
5 Front Squats into 5 Push Presses each side
10 Up Downs
5 Thrusters each side
5 Object Facing Burpees
1-arm 14.5/16.5 (Time)
21-18-15-12-9-6-3
Thrusters each arm
Object Facing Burpees

*can break up thrusters any way each round as long as each arm completes all the reps

Accessory Work
Russian Twists
Perform Max Reps in 1:00
2:00 Rest
6:00 EMOM
50% of Max Reps each minute

Strength+Skill
5 Rounds
:30 Max Goblet Squats
:30 Front Rack Good Mornings
1:30 Rest