CrossFit Levo – WOD
Warm-up
Ankle and calf mobility (No Measure)
CALF MASH
FROGGER
SPRING PULLS
SQUATS
Warm-up (No Measure)
3X
10 Strict press
10 Lateral lunges
10 Shin box twists
T-spine mobility(Coaches choice)
Weightlifting
Metcon (No Measure)
EMOM 10:
1) 3Power snarch + 3 Hang(squat) snatch + 3 OHS
2) 5-10 Toes to bar
Power snatch+Hang snatch+OHS (5X9 )
Hang snatch is full(SQUAT)
Metcon
Metcon (Time)
3 Rounds:
20 DB thrusters 50/35
40 DU
*Retest form 8/9/18