WOD – Fri, Nov 18

Announcements

Thanksgiving hours:

Thursday November 24th 8:00am Open gym with Kaitlyn. If no one signs up 6 hours prior to class, the class will automatically cancel. She doesn’t live close. 

Friday November 25th 6:00am class and 7:00am open gym is canceled. Rest of the day is normal schedule. 

CrossFit Levo – WOD

Mobility

Posterior Hip Mobility (No Measure)

Glute smash

Pigeon

Squat hold

Warm-up

2X

20m run

10/10 lateral lunge

10 ring rows

10 rolling v-ups

10 planche

Metcon

Metcon (Time)

3 rounds:

400m run

40 air squats

-directly into-

2 rounds:

300m run

30 push-ups

-directly into-

1 round:

200m run

20 strict pull-ups
*cap 25:00

*Mayhem

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