Monday

CrossFit Levo – WOD

Warm-up

Lat overhead mobility (No Measure)

LAT MASH

LAT STRETCH

DROP SNATCH

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)

20 weighted lunge 155/105

20 strict chest to bar pull-ups

300-ft. bear crawl

20 hang power cleans 155/105

20 box jumps 30/24

20 handstand push-ups

20 front squats 155/105
*mainsite 201213

Rx+

185/125

RMU

200-ft HS walk

BJ 36/30

HSPU deficit 6/4

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