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CrossFit — March 23, 2020

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3.23.20 Home
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 General Mobility
3:00 Running Drills
200m Run
3:00 Jump Rope Progressions
10 1-arm russian swings each
10 hang power cleans (5 each)
10 power cleans from floor (5 each)
10 front squats (5 on each side)
10 push presses each arm
10 hang squat cleans (5 each)
10 squat cleans from floor (5 each)
Metcon (10 Rounds for reps)
DB/KB Squat Clean
10 Rounds x :30 Work, 1:00 Rest

*Perform as many QUALITY reps as able in the :30
*Alternate arms each round so that each arms performs 5 rounds
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
200m Run
20 Sit Ups
200m Run
20 Push Presses (10 each arm)
Metcon (Time)
"Partial Flight Simulator"
10-20-30-40-50-40-30-20-10
Unbroken Double Unders

*Modify to 250 Double Unders for Time or 2x Unbroken Single Unders (20 to 100 to 20)

Cool Down
2:00 Recovery Walk
Stretch Quads and Calves