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CrossFit — March 27, 2020

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3.27.20 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
5:00 Overhead Squat Mobility
10 Push Ups to Down Dog
15 Hollow Rocks
15 Russian Swings
10 Arms Overhead Squat
20 Up Downs
10 American Swings
10 Hang Power Snatches (5 each)
10 Overhead Squats (5 each)
10 Hang Squat Snatches (5 each)
5 DB/KB Facing Burpees
Metcon (Time)
For Time
9-7-5
Hang Squat Snatch (right)
Hang Squat Snatch (left)

*If unable to perform an OHS with your DB/KB, Perform Power Snatches then OH Lunges at the end of each round with the appropriate arm (example 9 power snatches right then 9 OH lunges right)
Metcon (Time)
For Time
100 American Swings

*Every 1:00 starting @ 0:00 Must Perform 5 DB/KB Facing Burpees Over Weight
*If you have a DB, hold any way that allows you to "swing" it overhead

Accessory Work
10:00 Handstand Hold Practice
*Work on your freestanding Handstand Hold. For those not comfortable leaving a wall, try to pull one foot off the wall at a time if able.

Cool Down
Lying Leg Crosses, Pigeon Pose Stretch, Raised Leg Hamstring Stretch