CrossFit Levo – WOD
Warm-up
Warm-up (No Measure)
2X
1 Arm hold on pullup bar (:10/:10)
10 Hollow rocks
10 Arch rocks
Gymnastics
Metcon (No Measure)
3X
10 Wind mills (5/5)
10 OHs with KB (5/5)
5 Back ext
Tspine on foam roller
Metcon
Metcon (Time)
3 Rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups
Men: 55-lb. dumbbell
Women: 40-lb. dumbbell