Monday

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

T-spine on foam roller/T-spine bridge

10 Razor curls

1-3 Wall walks

Weightlifting

Hang squat clean + Push jerk (Weight)

EMOM 7:

1) 7 Hang squat cleans + 1 Push jerk

2) 6 Hang squat cleans + 2 Push jerks

3) 5 Hang squat cleans + 3 Push jerks

4) 4 Hang squat cleans + 4 Push jerks

5) 3 Hang squat cleans + 5 Push jerks

6) 2 Hang squat cleans + 6 Push jerks

7) 1 Hang squat clean + 7 Push jerks

Metcon

Metcon (Time)

21-15-9 reps for time of:

L-sit pull-ups

Strict handstand push-ups

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