Friday

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.

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