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CrossFit — April 27, 2020

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4.27.20
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 Jumping Jacks
10 Glute Bridges
10 Alt Forward Step Lunges
10 High Jumps
10 Russian Swings
10 Alt Backward Step Lunges
10 Broad Jumps
10 American Swings
10 Alt Goblet Lunges
Metcon (Time)
5 Rounds for Time
20 Alt Goblet Lunges
20 American Swings
20 Broad Jumps

*If you have a box or something to jump on, do box jumps in place of broad jumps
*If you are using a weight you consider "light" for yourself, increase the weighted movements to 30 reps.

Accessory Work
16 Rounds of :20 Work, :10 Rest
Odd: Flutter Kicks
Even: Legs Extended Hold
Metcon (10 Rounds for reps)
5 Rounds
1:00 Max Complexes Arm 1
:30 Rest
1:00 Max Complexes Arm 2
:30 Rest

*Power Clean – Push Press – Hang Power Clean – Push Jerk – Hang Power Clean – Split Jerk