CrossFit West Houston WOD
Strength 15 minutes
Seated KB Alternating Press x 16 Total Reps
DB Deadlifts x 8 Reps 3011 Tempo ( 3 sec lower; 0 sec at bottom; 1 sec to stand; 1 sec hold rest before next rep)
Pigeon Pose on Bench x 30 sec R/L
Conditioning
Med Ball Run-Russian KB- wall walks-med ball sit ups
10 min AMRAP
400m Med Ball run then
AMRAP in remaining time
15 Russian KB Swings 53/35
2 Wall Walks
15 Med Ball Sit Ups
Cool Down
300m Walk
Leg Swings
roly Polys
90/90 hip swivels
Cobra Press Ups
Down Dog
Foam Roll
Warrior WOD 9:30 AM
CAL row- Sandbag Run-10 HSPU-5 Strict PU
40 CAL Row
200m Sandbag Run
10 HSPU
5 Strict Pull Ups
Post your scores to the Whiteboard.
Cool Down
300m Walk
Leg Swings
roly Polys
90/90 hip swivels
Cobra Press Ups
Down Dog
Foam Roll
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