CrossFit Levo – WOD
Warm-up
Flutter away (No Measure)
Tabata
Flutter kicks
6″ Holds
*Alternate movements
Gymnastics
Metcon (No Measure)
3X
10 Deficit lunges(5/5)
10 Dead bugs
10 Alive bugs
10 Kipping swings or 5 L-sit pullups
Pullup yourself together (AMRAP – Reps)
1 Pullup(Rx+ with vest) every 10 seconds for 10 minutes
Metcon
Metcon (Time)
800m Run
-Then-
21-15-9
Wall ball 30/20
K2E
-Then-
800m Run