Friday

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

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