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)

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

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