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Workouts

Thursday 04/18/19

By Rob | In Workouts | on April 17, 2019

CrossFit West Houston WOD

White

Every 90 s for 24 minutes

  1. 10 Ring Rows
  2. 20 sec Russian Twists + 20 sec Hollow Hold
  3. 8 DB Push Press + Front Leaning Rest to 45 sec Mark
  4. 12 Alternating Reverse Lunge Steps

Yellow

  1. 2-3sec Pronated Negatives x 5
  2. 30 sec Russian Twists + 30 sec Hollow Hold
  3. 10 DB Push Press + Front Leaning Rest to 45 sec Mark
  4. 12 Alternating Single Leg RDL (add weigh with KB as needed)

Orange

  1. 3-5 Strict Pull ups -> 5-8 Tough Banded Pull ups
  2. 30 sec Russian Twists + 30 sec Hollow Hold
  3. 10 DB Push Press + Front Leaning Rest to 45 sec Mark
  4. 12 Alternating Single Leg RDL (add weigh with KB as needed)

Blue

  1. 5 Weighted Pull ups
  2. 30 sec Russian Twists + 30 sec Hollow Hold
  3. 10 DB Push Press + Front Leaning Rest to 45 sec Mark
  4. 12 Alternating Single Leg RDL (add weigh with KB as needed)

Purple

  1. 5 Weighted Pull ups
  2. 30 sec Russian Twists + 30 sec Hollow Hold
  3. 10 DB Push Press + Front Leaning Rest to 45 sec Mark
  4. 12 Alternating Single Leg RDL (add weigh with KB as needed)

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