CrossFit Levo – WOD
Demo Ball Bear Hug Squats from Jared Vananne on Vimeo.
Warm-up
Power abs 1 (No Measure)
2X
(:40on/:20off)
Mountain climbers
Hollow rock hold
Plank ups
Superman’s
Windshield wipers
Warm-up (No Measure)
3X
5 Bear hug Dball squats
10 Glute ham raises
2 Skin the cats
Weightlifting
Metcon (No Measure)
EMOM 10:
1) 6 Deadlift
2) 6 Weighted ring dip
Deadlift (5X6 Same weight across)
Metcon
Metcon (AMRAP – Reps)
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.