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CrossFit — April 24, 2020

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4.24.20
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
10 Alt Deadlifts
1:00 Push Ups into Down Dog
5 Power Cleans into 5 Push Presses/Jerks each arm
10 Up Downs
8 Alt Clean and Jerks
5 Burpees Over Weight
Metcon (Time)
For Time
100 Alt Clean and Jerks
5 Burpees Over Weight EMOM

*burpees can be lateral or weight-facing

Accessory Work
5 Rounds
:30 Windmills each arm
:30 Forearm Side Plank each side
1:00 Rest

Strength+Skill
10 Rounds
:30 Max Front Rack Lunges
:10 Rest
:20 Max Bent Over Rows
1:00 Rest
*Use a different arm each round, so right arm holds the front rack for lunges and does the rows round 1, then left arm round 2.
*Use a continuously running clock as this functions as an EMOM