Wednesday

CrossFit Levo – WOD

Warm-up

Rowing warm up (No Measure)

100m Just arms

100m Arms & hips (1 o’clock 11 o’clock)

100m 1/2 slide

200m Full slide

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

For time:

Row 300 meters/15 calorie bike

20 push presses 135/95

Row 300 meters/15 calorie bike

15 push presses 135/95

Row 300 meters/ 15 calorie bike

10 push presses 135/95

Row 300 meters/15 calorie bike

5 push presses 135/95
*Mainsite 201222

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