Friday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

T-spine on foam roller

Runners stretch

:30 Beast hold

Warm-up (No Measure)

2X

5-8 Strict knee to elbows

10 Shin box twists

10 Glute ham raises/good mornings

Metcon

-Rope climb progressions

-Movement prep and barbell warm up

Metcon (Time)

3 Rounds:

2 Rope climbs

21 push-ups

15 DB thrusters 50/35

-Right in to-

3 Rounds:

5 power cleans 185/125

20 Ab mat sit-ups

15 Cal bike/row
RX+

2 legless rope climbs

10 GHD sit-ups

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