Friday

CrossFit Levo – WOD

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Warm-up

Rowing warm up (No Measure)

100m Just arms

100m Arms & hips (1 o’clock 11 o’clock)

100m 1/2 slide

200m Full slide

Gymnastics

Metcon (No Measure)

3X

10 Pistols off box(5/5)

10 kipping swings or 5 L-sit pullups

10 Glute get ups(5/5)

Weightlifting

Pendlay Row (5X5 Same wieght across)

*After each set perform 3 skin the cats

Metcon

Metcon (Time)

For time:

50 Cal row

50 T2B

50 Pull-ups

50 Pistols

50 Air squats

50 Push-ups

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