Friday

CrossFit Levo – WOD

Warm-up

Overhead Position Mobility (No Measure)

T-spine on foam roller or T-spine bridge

Pec stretch

PVC behind the neck overhead press

Warm-up (No Measure)

3X

10 Good mornings

10 Arch rocks

10 Hollow rocks

30 Single unders

Weightlifting

Metcon (No Measure)

EMOM 10:

1) 3 Power clean + 3 Hang(squat) clean + 3 Push jerks

2) :20-:30 Hollow rock hold

Power clean+Hang clean+Push jerk (5X9)

Hang clean is full(SQUAT)

Metcon

Metcon (Time)

1000m row

800m run

100 Double unders

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