CrossFit West Houston WOD
8:30 AM Class
Power Block 10 min
Heavy 1 Arm Swings x 5 R/L
Lying Alternating Straight Leg Raise 10 R/L
Conditioning
Row-BJ-PU-OHlunge-PP-Burpee
Row 50 CAL
Box Jumps 50
Pull Ups 50
OH Lunge Steps 50 45/25
Push Press 50 /45/35
Burpees to a 6 ” target 50
Warrioro WOD 9:30
Warrior WOD “Annanickellen”
50 DU
50 Sit Up
400 m Run
15 OH Squats 95/65
40 DU
40 SU
400m Run
Max Pull Ups (1 set on the bar)
30 DU
30 SU
400 m Run
30 Box Jumps
30 Wall Balls
20 DU
20 SU
400m Run
21 KB Swings
12 Pull Ups
10 DU
10 SU
Post your scores to the Whiteboard.
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