CrossFit West Houston
Strength 16 minutes
Barbell Sumo Deadlifts x 5
One Arm KB Push Press x 3 R/l (keep weight moderate hold KB over head 3 secs and take 3 secs to lower)
Foam Roll Abductors x 30 sec r/l
Workout of the Day
DB Front squats -T2B-run
10-9-8-7-6-5-4-3-2-1
DB Front Squats
T2B
100m Run (between each round)
Stretch:
2 Rounds
Cobra press ups x 15 reps
Forward Fold x 15 breaths
Frog Stretch x 30
Warrior WOD 9:30 AM
Clean and Jerk – run
Clean and Jerk 10
Run 400m 135/95
rest 1 min
Clean and Jerks 8 155/105
Run 400m
rest 1 min
Clean and Jerks 6 175/115
Run 400m
rest 1 min
Clean and Jerks 4 195/125
Run 400m
rest 1 min
Clean and Jerks 2 225/135
Run 400m
Post your scores to the Whiteboard.
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