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Training for Saturday, January 31st

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It’s BLUE Saturday at CrossFit West Seattle!! Wear your blue tomorrow to class for our Extra Special 12th Man, Superbowl 49 WOD!!

Pregame Warm Up
3 Rounds:
10 Air Squats
5 Divebomb Push Ups
6 Samson Stretch (3R/3L)
10 Scorpion Stretch (5R/5L)

“The 12th Man” – It is Game time!!!!

The First Half
12 minute EMOM:
1st min – 12 Burpee Tuck Jumps (get some air!!!)
2nd min – 12 Wallballs + 12 Wallball Air Squats
3rd min – 49 seconds of Quick Feet in Place

Halftime
2:00 minutes to hit the Water Cooler

The Second Half
12 minute EMOM:
1st min – 12 Pull Ups
2nd min – 12 Burpee Tuck Jumps (get some air!!!)
3rd min – 12 Russian KB Swings + 12 jumps over KB (quick hops, get those feet moving!!!)

Overtime
Stretch it out with Coach Mitch

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