CrossFit — April 29, 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
:30 Air Squats
:30 Plank Hold
:30 Jumping Jacks
5 Front Squats + 5 Push Presses each arm
10 Everest Climbers
20 Lateral Line Hops
5 Thrusters each arm
Metcon (Time)
For Time
100 Lateral Line Hops
50 Everest Climbers
20 Thrusters each arm
75 Lateral Line Hops
40 Everest Climbers
15 Thrusters each arm
50 Lateral Line Hops
30 Everest Climbers
10 Thrusters each arm
25 Lateral Line Hops
20 Everest Climbers
5 Thrusters each arm

*Everest climber is BIG Mountain Climber with feet up to hands each rep
*Each line hop and each everest climber counts as a rep (left + right = 2 reps)

Accessory Work
10:00 EMOM
Odd: :40 Anchored Toes to Weight
Even: :40 Plank Pull Throughs
Metcon (Time)
20 Complexes for Intensity/Quality
8 KB Deadlifts – 6 KB Sumo High Pulls – 4 Russian KB Swings – 2 American KB Swings

*Each individual complex must be unbroken
*can record your time as your score and put your weight in the notes