Thursday

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

Leave a Reply