CrossFit — March 20, 2020


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.

5:00 of Joint Rotations and General Mobility
Running Prep Drills (toe walks, heel walks, side shuffles, high knees, butt kickers, etc)
400m Run
10 Lunges
10 Push Presses each arm
10 Squats
10 Push Jerks Each Arm
5 Bent Over Rows Each Arm
10 Jump Lunges
5 Split Jerks Each Arm
10 Jump Squats
5 Plank DB Rows Each Arm
Metcon (Weight)
5 DB/KB Split Jerks Each Arm
10 Plank DB/KB Rows Each Arm
1:30 Rest

*On the Jerks, the arm that is overhead should be the leg that goes backward
Metcon (Time)
For Time
400m Run
Push Press Each Arm
2x Jump Squats
400m Run
Push Press Each Arm
2x Jump Squats
400m Run

*Jump Squat Reps equals the total number of push presses (2 each arm of PP = 4 total reps)
*If you don’t have a place to run, sub for 1:00 of Jumping Jacks + 1:00 of Mountain Climbers

Cool Down
Couch Stretch and Calf Stretch