CrossFit West Houston WOD
Test Week – Day 3
Warm Up
2 Sets
200/150m row
DB Crossover DL x 5 R/L
Single Glute Raise x 6 R/L
Banded Pull Aparts x 10-15
TEST For Time:
500m Row
CrossFit Total – Deadlift:
35:00 to find 1RM
10-5-3-3-2-1-1-1….
*start at 30-40% for 10 reps then get a 2-3 min rest before jumping to the next set.
ACCESSORY
*Spinal Decompression Stretch x 1:00
Foam Roll – hams, back, lats
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