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CrossFit — March 24, 2020

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3.24.20 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
10 Inchworms to Push Up
10 Air Squats
10 Push Ups to Down Dog
10 Lateral Jumps Over DB/KB
10 Up Downs
10 TNG Push Presses each side
10 Goblet Squats
10 TNG Push Jerks each side
5 Lateral Burpees over DB/KB
Metcon (10 Rounds for reps)
DB/KB Push Jerks
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
*Perform Reps in a "Touch and Go" fashion
Metcon (AMRAP – Reps)
5 Round EMOM
A) Lateral Burpees Over KB/DB
B) KB/DB Goblet Squats
C) Rest

*Score is total reps
Metcon (Time)
3 Rounds for Time
600m Run
2:00 Rest

Cool Down
Lying Leg Cross Stretch, Quad Couch Stretch