CrossFit West Houston WOD
Strength Block 20 minutes
Back Squat Work Up to a heavy 2 rep
KB Windmills x 3 R/L
Couch Stretch x 20 sec R/L
Conditioning
Stone 2 shoulder-burpee-bear crawl
2 min AMRAP
Stone 2 Shoulders
rest 1 min
2 min AMRAP
Burpees
rest 1 min
2 min AMRAP
20 m Bear Crawl
(10m down and 10 m back)
Post your scores to the Whiteboard.
Accessory Work 3 rounds
HS Hold x 20-30 secs
L Sit Hold x 10-30 secs
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