Friday

CrossFit Levo – WOD

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Warm-up

Planks on planks (No Measure)

4 Rounds:

:15 Plank

:15 Side plank

:15 Side plank

:15 Prone cobra hold

Gymnastics

Metcon (No Measure)

3X

10 Single arm shoulder press (5/5)

12 Windmills (6/6)

10 Squats with hip circle

T spine on foam roller/T bridges(10)

Metcon

*REST five minutes between metcons

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

30 DU

10 Burpees

3 BMU

Metcon (Time)

For time:

9-6-3

Hang squat clean185/135

Strict HSPU(x2 reps)
*18-12-6 On HSPU

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