CrossFit West Houston WOD
Warm Up
5:00 Foam Roll
Then,
5:00 Amrap
20 Jump rope
3 Inchworm Burpees
100m run
10 Wallballs
Accessory – For QUALITY
Each of these is done as a couplet NOT for time:
4 Rounds
Diamond pushups x 12
DB Bent Over Rows x 8 per hand
Then,
4 rounds
Alternating DB Curls x 8 per hand
Standing DB (or barbell) strict press x 8
Then,
4 rounds
Lateral DB raises x 8
Front DB raises x 8
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