CrossFit West Houston WOD
Warm Up
Dynamic warm up then,
3 sets
push balls x 10
strict db press x 5-7 R/L
Jump Squats x 10
100m run
Strength
Push Press – 12:00
Build to a heavy set of 2
Conditioning
For Time:
4 Rounds
200m Run
25 Wallball Shots
Rest 1:00 between rounds
*Use a weight you can attempt to go UNBROKEN on the Wallball shots with EACH TIME
*SCORE = slowest round
RX = unbroken on the WBS
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On January 21st, CrossFit West Houston turned ten years old. Ten years in business is a pretty big milestone. Big milestones offer a time to reflect on the good, the bad and the ugly. Certainly, there has been all those things in the last decade, but from all of that there were lessons. The last […]
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