CrossFit West Houston WOD
Warm Up
3x
Empty Barbell
DL x 5
Stiff Leg DL x 5
Muscle Clean x 5
Press x 5
Good Morning x 5
Back Squat x 5
Power
Power Cleans
5 x 3
M back off 20lbs of 3 Rep max
W back off 15 lbs of 3 rep max
Sexy Friday
15 min AMRAP
Barbell Curls x 20 (Slow Descent Fast Curl up)
Banded Tricep Press Downs x 20
Kelso Shrugs x 10 R/L
Dips x max ( Ring or Stationary)
Trunk Conitioning
Trunk Conditioning
AMRAP in 7 minutes
Hollow Rocks x 15
Get Up Sit Up x 3 R/L
Hanging Knee Raise x 5
Post your scores to the Whiteboard.
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