Thursday November 24th 8:00am Open gym with Kaitlyn. If no one signs up by 10:00pm Wednesday night, 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
Rowing warm up (No Measure)
100m just legs (flex the triceps)
100m Just arms
100m Arms & hips (1 o’clock 11 o’clock)
100m 1/2 slide
200m Full slide
2 wall walks
Shoulder Press (3X5 ascending 5X5 same weight across)
Metcon (2 Rounds for calories)
1) 20/16 calorie row
2) 20/16 calorie bike
*time cap per e2mom is 1:30.
*log total calories for row(round 1) and bike(round 2).
max calories in 1:30