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CrossFit — March 17, 2020

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3.17.20
Until 3/31, CrossFit West Seattle will be providing at home and track workouts through Wodify 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 of Joint Rotations and General Mobility
10 Ups Downs
10 Air Squats
10 High Jumps
10 1-arm DB/KB/Bag Deadlifts each arm
10 Front Squats
10 Burpee High Jumps
10 1-arm DB/KB/Bag Sumo High Pulls each arm
Metcon (5 Rounds for reps)
Every 1:00 for 5 Rounds
:20 Max Goblet Squats

*Members who have checked out equipment, use it! Those without equipment, *Fill up a bag with heavy stuff and wrap your arms around it as a bear hug squat
Metcon (Time)
5 Rounds for Time
20 Sit Ups
10 Burpee High Jumps
20 1-arm DB/KB Sumo Deadlift High Pulls
1:00 Rest

*Those with a DB may stop short of the floor at the bottom due to how low the handle sits.
*If no weights, use your bag from the squats and perform high pull (either 1 or 2 hand) by it’s strongest strap

Cool Down
Lying Leg Cross, Couch and Calf Stretches