Monday

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

Warm-up (No Measure)

10 Bulgarian split squats(5/5)

10 Scap retractions

10 Hollow rocks

10 Arch rocks

10 Bulgarian split squats(5/5)

10 Kipping swings

10 V-ups

10 Bulgarian split squats(5/5)

3-5 Strict pull-ups

10 Rolling v-ups

Gymnastics

Pullup yourself together (AMRAP – Reps)

1 Pullup(Rx+ with vest) every 10 seconds for 10 minutes

Metcon

Metcon (Time)

2 Rounds:

35 Wall ball shots 20/14

30 Pull-ups

25 Box jumps 24/20

20 Burpees over bar

15 Thrusters 95/65

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