CrossFit Levo – WOD
Warm-up
Rowing warm up (No Measure)
100m Just arms
100m Arms & hips (1 o’clock 11 o’clock)
100m 1/2 slide
200m Full slide
Power abs 5 (No Measure)
2X
:40on/:20off
Flutter kicks
Planch pushups/Wall walks
Tap crunches
Floor thruster w/pushup
Rolling v-ups
*1 Round
Metcon
Metcon (Time)
3 Rounds:
500m Row
15 Overhead squats 135/95
-Then-
Rest 5 minutes
-Then-
5 Rounds:
15 Wallball shots 20/14
15 Power cleans 95/65
*Subtract the 5 minute rest from total time.