CrossFit West Houston WOD
This week is a Test Week – We will be completing the CrossFit Total over a span of 3 days to allow more time for each lift, as well as a few other movements throughout the week.
Warm Up:
3 sets
Shinbox Flow to lunge x 3 R/L
Goblet Squat x 10
Barbell Good Morning x 8
Single leg glute bridge x 5 R/L
CrossFit Total – Back Squat
35:00 to find 1RM
10-5-3-3-2-1-1-1…
*start at 50% for 10 reps then get a 2-3 min rest before jumping to next set
Conditioning:
KB Challenge 2
5:00 Clock
8 Double KB Swing + 8 Alt Single arm press
NO PUTTING THEM DOWN!
*Use the same weight as last time
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