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)
10 Lateral lunges
10 Windmills(5/5)
10 Shin box twists
30 Single unders forwards
10 Lateral lunges
10 Windmills(5/5)
10 Glute get ups
30 Single unders backwards
10 Lateral lunges
10 Windmills(5/5)
30 Double unders
10 Front squats
10 Back squats
Weightlifting
Metcon (No Measure)
EMOM 12:
1) 3 Front squats
2) 6 Back squats
Front Squat (6X3 same weight across)
Back Squat (6X6 same weight across)
Metcon
Metcon (Time)
30 Squat snatchs 115/75
60 Wallball shots 20/14
90 Double unders
*Spealprogramming