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CrossFit — April 22, 2020

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4.22.20
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
3:00 Running Line Drills
15 Russian Swings
:30 Wall-Facing Squats (arms overhead)
10 American Swings
:30 Sotts Press with imaginary bar
5 Snatches in to 5 OH Squats each arm
Rancy (DB/KB) (Time)
5 Rounds for Time
400m Run
10 Snatches Arm 1
10 Overhead Squats Arm 1
10 Snatches Arm 2
10 Overhead Squats Arm 2

*All snatches from the ground
*If unable to perform 1-arm overhead squats, substitute 1-arm overhead lunges

Accessory Work
5 Rounds (each unbroken)
:30 Plank Hold (feet @ wall)
1 Wall Walk
:30 Plank Hold (feet @ wall)
Rest as needed
Metcon (Time)
100 Russian Swings for Time
*2 Turkish Get Ups every 2:00 starting @ 0:00