CrossFit West Houston WOD
8:30am
20 Minutes (For Quality):
Goblet/Sandbag Squats x 15 Reps
3-Pt. Single Arm Dumbbell Row x 12 R/L
100m KB Carry (Front Rack + Suitcase)
HS Walk Around the World x 1-2 Reps
Core Conditioning:
4 Rounds for Quality
10 Smithies
10 sec Hollow Hold
10 Superman
30-60 sec Top of Push-Up Hold
Warrior WOD
Conditioning:
800m Run
15-10-5
Power Cleans
Back Squats
Shoulder to Overhead
1000m Row
135/95
Core:
5:00 AMRAP
Flutter Kicks x 30
Right Side Plank + Dip x 5
Left Side Plank + Dip x 5
Push Up Plank + Shoulder Taps x 30
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