CrossFit Levo – WOD
Warm-up
Arch and Hollow rock holds
3 Rounds:
:20 Hollow Rock Hold
:20 Arch Rock Hold
:20 rest
no mesure
Warm-up (No Measure)
3X
10 Squats with hip circle
1-3 Wall walks
10 Razor curls
Weightlifting
Metcon (No Measure)
EMOM 12:
1) 3 Tempo back squats
2) HS walking/ HSPU practice
Tempo Back Squat (6X3 Same weight across )
3-2-1-1
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
8 Strict HSPU
12 Dball squats 100/70
8 Box jumps 24/20
*Dball is on a shoulder for the squats.