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CrossFit — April 28, 2020

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4.28.20
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
400m Run @ 80%
10 Scap Push Ups
10 Plank Walk Arms
5 Perfect Push Ups
Metcon (5 Rounds for reps)
Every 5:00 x 5
400m Run As Fast as Possible
From 3:00-4:00
Max Push Ups

*Rest from the time you finish the run until the 3:00 mark each round. 1:00 rest after push ups each round.
*If do not have a space to run, 1:00 Jumping Jacks + 1:00 Flutter Kicks
*RECORD RUN TIMES HERE
Metcon (5 Rounds for reps)
RECORD THE 5 SETS OF MAX PUSH UPS HERE

Accessory Work
10:00 EMOM
A) :30-:40 Weighted Sit Ups
B) :30-:40 Russian Twists

Strength+Skill
4 Round EMOM (16:00)
A) :40 Power Snatches (right)
B) :40 Power Snatches (left)
C) :40 Overhead Lunges (right)
D) :40 Overhead Lunges (left)