Friday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

15 Hollow rocks

15 Arch rocks

5 Floor thruster w/push-up

Warm-up (No Measure)

10 Scap retractions

10 Kipping swings

Chest stretch on ground

3-5 Strict Pull-ups

10 Side to side steps with hip circle(get low w/chest up)

Chest stretch on the ground

Metcon

Metcon (Time)

For Time:

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

21 DB Thrusters 50/35

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

15 DB Thrusters 50/35

6 Bar Muscle-ups

9 Chest to Bar Pull-ups

12 Pull-ups

9 DB Thrusters 50/35

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