CrossFit Levo – WOD
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