CrossFit West Houston WOD
Skill
Overhead Lift Skill Practice
Power Block 15 minutes
Push Jerks/Split Jerks x 5
Hip Bridge x 10
Conditioning
“Flight Simulator”
For time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
You MUST stop between sets.
You CANNOT skip singles in between sets.
Credit OPT.
Scaled
Single Unders
10-20-30-40-50-60-70-80-90-100-90-80-70-60-50-40-30-20-10
You MUST stop between sets.
Sets must be unbroken.
Post your scores to the Whiteboard.
Accessory Work 3 Rounds
Side Planks 20sec R/L
DB Bent Over Rows x 8 R/L
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