Monday

CrossFit Levo – WOD

Floor Thruster from Jared Vananne on Vimeo.

 

Warm-up

Warm-up (No Measure)

2X

:40on/:20off

Flutter kicks

Wall walks

Tap crunches

Floor thrusters w/pushup

Rolling V-ups

Warm-up (No Measure)

2X

Tspine bridge/Tspine on foam roller

10 Glute ham raises

10 Squats with hip circle

-Then-

BB warm up with coach

Weightlifting

Clean+Hang clean+Front squat+Jerk (5X1+1+3+1@70%)

All squat
All squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

9 HSPU

12 KBS 70/53

15 Ab mat sit ups

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