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CrossFit — March 25, 2020

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3.25.20 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
1 Wall Walk
12 1-arm Deadlifts each arm
10 Air Squats
9 1-arm Deadlift high pulls each arm
10 Bent Over Rows each arm
6 Hang Power Snatches each arm
5 Thrusters each arm
Metcon (Weight)
3 Rounds Each Arm
12 1-arm Deadlifts
9 1-arm Deadlift High Pulls
6 Hang Power Snatches

*Perform each round unbroken
*Rest as needed between sets to keep the complex unbroken
*Based on whether the weight you got seems to heavy/light, modify the reps accordingly down/up
Metcon (Time)
For Time
30 KB/DB Thrusters (15 each arm)
30 Bent Over Rows (15 each arm)
15 Wall Walks
30 Bent Over Rows (15 each arm)
30 KB/DB Thrusters (15 each arm)

*Each wall walk starts and finishes with chest on the floor.
*Based on whether the weight you got seems to heavy/light, modify the reps accordingly down/up

Accessory Work
4 Rounds
:20 Pike Handstand Push Ups
:40 Rest

Cool Down
Raised Leg Hamstring Stretch, Lying Leg Crosses, Quad Couch Stretch