CrossFit West Houston SLIPS 15 mns Front to Back Scale 8 r/l Boat Pose :30 Wall Walk to Handstand 5 Plank March :30 Straddle Stretch :30 Conditioning 5 Rounds 8 Toes to Bar 20 Double Unders
CONTINUE READINGCrossFit West Houston wOD Power EMOM in 10 mins 1 Hang Power Clean + 1 Power Clean Conditioning 4 rounds 6 Power Cleans 350/250row Rest 2:00
CONTINUE READINGCrossFit West Houston WOD Conditioning Fran 21-15-9 Thrusters Pull-ups Accessory 5 sets Cuban Press PVC 10 DB Lateral Raise 15
CONTINUE READINGCrossFit West Houston WOD Strength Deadlift Find a heavy 1 rep Conditioning 5 Rounds 12 Russian Swings 12 Burpees over the Bar Run 200m
CONTINUE READINGCrossFit West Houston WOD Strength Front Squats 6 x 3 Conditioning AMRAP in 5 mins Thrusters 9 Toes 2 Bar 6
CONTINUE READINGCrossFit West Houston WOD Conditioning 20 minutes 5 rounds 9 burpee box Jumps 15/12 Assault bike or 18/15 Row in remaining time 12 Russian Swings 200m Run Accessory 4 rounds 10 Smithies 10 Standing Teapots R/L
CONTINUE READINGCrossFit West Houston WOD Conditioning Front Rack Lunges 12 Barbell Rows 8 AMRAP Air squats Rest 1:30 Accessory 4 Rounds Hollow Rocks :30 Heel Taps :30 Russian Twists :30
CONTINUE READINGCrossFit West Houston WOD Strength Deadlift 5 x 2 Conditioning AMRAP in 10 min 1-2-3-4-5… Clean and Jerk Double Unders 25
CONTINUE READINGCrossFit West Houston WOD Conditioning Row 2000m Rest 4:00 3 Rounds Wall Balls 20 20/14 Pull-ups 10 Accessory 3 Rounds Swivel Hips 10 Lateral Lunges 5 R/L Skier Squats 10
CONTINUE READINGCrossFit West Houston WOD Strength OH Squats 6 x 3 Conditioning Partner WOD 10 Rounds 8 Power Snatch 10 Bar-facing Burpees
CONTINUE READINGCrossFit West Houston WOD Conditioning 4 rounds 4 Ring Muscle Up 24 Air Squats Run 200m Shoulder Accessory 3 Rounds 10 Banded Ext Rotations 10 Prisoner Rotations 10 Powell Raise r/l
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