CrossFit West Houston WOD
8:30 Class
Strength 5 Rounds
Sandbag Squats x 8
Alternating Bent Over DB Rows x 16 (8 R/L)
Single Leg Glute Bridge x 5 R/L
Conditioning
stone 2 shoulder db box step overs- push ups- med ball sit ups carry
With a Partner Split the work
20 Stone 2 Shoulder
40 Db Box Step Overs (20/18)
60 push ups
80 MEd ball Sits (work at same time)
200 m Carry Med ball plus DB’s)
Warrior WOD 9:30 AM
run-Cal Bike/Row- rope climbs
5 Rounds for time
300 m run
20/15 Bike or Row for Cal
2 Rope Climbs
Post your scores to the Whiteboard.
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