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CrossFit — April 23, 2020

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4.23.20
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
10 Glute Bridges
1:00 Inchworm Push Ups
:30 Arch Rows
10 Air Squats
5-10 Push Ups
5 Bent Over Rows each arm
Metcon (AMRAP – Rounds)
"Barbara-ish"
30:00 EMOM
5 Bent Over Rows each arm
10 Push Ups
15 Squats

*If you fall behind the minute clock, perform the remainder of the 30:00 as an AMRAP. Note where you made it
*Consider Scaling the Push Ups to 5 Reps if needed. Perform elevated or knee push ups as needed.
*Score is the total rounds you completed as an EMOM

Accessory Work
16 Rounds x :20 work, :10 Rest
Odd: Sit Ups
Even: Flutter Kicks
Metcon (8 Rounds for reps)
4 Rounds each arm
Near Max Presses + Near Max Push Presses + Near Max Push Jerks
Rest as needed between sets

*Save 1 strict press in the tank then go right into push presses, save 1 PP in the tank then go into PJs.
*Score is total reps each round