CrossFit Levo – WOD
Warm-up
Planks on planks (No Measure)
4 Rounds:
:15 Plank
:15 Side plank
:15 Side plank
:15 Prone cobra hold
Warm-up (No Measure)
2X
Tspine bridge/Tspine on foam roller
10 Glute ham raises
10 Wind mills(5/5)
-Then-
BB warm up with coach
Weightlifting
Power Clean+Hang Power Clean+Front Squat+Jerk (5X1+1+1+3@80%)
Metcon
Metcon (Time)
For time:
5 Power cleans 185/125
15 Wall ball shots 30/20
2 Ring muscle ups
4 Power cleans 185/125
12 Wall ball shots 30/20
2 Ring muscle ups
3 Power cleans 185/125
9 Wall ball shots 30/20
2 Ring muscle ups
2 Power cleans 185/125
6 Wall ball shots 30/20
2 Ring muscle ups
1 Power clean 185/125
3 Wall ball shots 30/20
2 Ring muscle ups