CrossFit Levo – WOD
Find Your Lats, Grow Some Wings from Jared Vananne on Vimeo.
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
Metcon (No Measure)
3X
1 Band to make you dance
10 sinlge leg deadlift(5/5)
10 one arm seated press(5/5)
2 Skin the cats
Weightlifting
Metcon (No Measure)
EMOM 10:
1) 7 Deadlift
2) Pick a goat
Deadlift (5X7)
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups