CrossFit West Houston WOD
8:30 class
Strength 16 min
Barbell Push Press x 6
100 M Upper Body Sled Pull (50m Down and Back)
Yoga Push Ups x 10
Conditioning
Wall balls burpees run
20 Wall Ball Shots
10 Burpeees
200m Run
30 Wall Ball Shots
10 burpees
300m Run
40 Wall ball Shots
10 burpees
400m Run
Warrior WOD 9:30 AM
“Rankel”
As many rounds as possible in 20 minutes of:
6 Deadlifts (225 lbs)
7 Burpee pull-ups
10 Kettlebell swings (2 pood)
Run 200 meters
Post your scores to the Whiteboard.
Mandatory Cool Down
walk 300m
deep breathing with legs up on wall x 3 min
Foam Roll/Stretch/LAX ball
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