CrossFit Levo – WOD
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
Warm-up (No Measure)
3X
10 Single leg deadlift(no weight 5/5)
10 Hollow rock
10 Arch rock
10 Glute get ups(5/5)
10 Hamstring curls
Weightlifting
Metcon (No Measure)
EMOM 12:
1) 4 Deadlift
2) 4 Weighted ring dip
Deadlift (6X4 Same weight across)
Metcon
Metcon (Time)
3 Rounds:
7 Manmakers 35/25
5 Strict L pullups
-Then-
1K Row