CrossFit West Houston WOD
Warm Up 1
1x
Deadbug Hold 15 sec
Contralateral Deadbug x 3 R/L
Plank Hold x 20 sec
See Saw Walk x 2 r/l
Sprint Warm Up
Intensity Sprints
7 x 40m rest as neeeded
Strength
Back Squats
3 x 5
M 50 lbs lighter than BS 5 Rep max
W 40lbs lighter than BS 5 rep max
Lunge/Chin Ups
Lunges chin ups
Not For time
3 Rounds
Lunges x 10 yards
Max Chin Ups
***Record highest chin up total
Post your scores to the Whiteboard.
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