CrossFit West Houston WOD
Conditioning
Warm Up
3 Rounds
Pigeon Stretch x :20 R/L
Single Leg Glut Bridge x 6 R/L
Banded Pulses in front x 15
Banded Pulses up x 15
Right Side
– 5 KB Deadlift, 5 KB Clean + Press
Left Side
– 5 KB Deadlift, 5 KB Clean + Press
5:00 Empty Barbell Warm up
*Build up to workout weight
Conditioning
3 rounds of Cindy
1 round of DT
2 round of Cindy
2 Rounds of DT
1 round of Cindy
3 Rounds is DT
Cindy =
5 pull ups
10 push ups
15 air squats
DT =
Deadlift
9 Hang power clean
6 Push jerk
155/105
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