Monday

CrossFit Levo – WOD

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Warm-up

Warm-up (No Measure)

Running drills

Gymnastics

Metcon (No Measure)

4 Rounds:

:20 Ring dip support hold

:25 GHD supine hold/Arch rock hold

:30 HS hold

Metcon

10 Minutes to complete the first metcon. At 11 minutes go out for a mile run.

Metcon (Time)

10 Minutes to complete:

40 Ab mat sit ups

30 Hang power snatch 75/55

20 Pushups

30 Hang power snatch

40 Ab mat sit ups
*Rx+ GHDSU, Ring dip

1-Mile Run (Time)

Max Effort 1-Mile Run