CrossFit Levo – WOD
Warm-up
Jump rope solo (No Measure)
30 Single unders forwards
30 Single unders backwards
30 High knees(Single unders with High knees)
15 Single unders left foot
15 Single unders right foot
30 Double unders(15 Attempts)
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
Prep
-Go over flow of metcon
-Find progressions for movements
Metcon (AMRAP – Reps)
On a 15-minute running clock, for max reps:
5 rounds of:
20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
-Then-
5 rounds of:
20 seconds of squats
10 seconds of rest
20 seconds of GHD sit-ups
10 seconds of rest
-Then-
5 rounds of:
20 seconds of rowing
10 seconds of rest
20 seconds of double unders
10 seconds of rest