CrossFit — April 23, 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
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)
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