CrossFit Levo – WOD
Warm-up
Bands that make you dance (No Measure)
3X
10 Squats with hip circle
10 Side steps to the left
10 Side steps to the right
Warm-up (No Measure)
3X
5 Glute ham raises
5 Razor curls
10 Wind mills (5/5)
:30 Chest stretch
Weightlifting
Pause back squat (7X7 Ascending, 3 second pause(Isometric) )
*As soon as there is weight on the bar counts as a set.
Metcon
Metcon (2 Rounds for reps)
AMRAP 5:
4 Squat cleans 185/135
3 Push jerks 185/135
2 Rope climbs
*Rest 5 minutes & repeat