Announcements
Foot shufflers unite! Our Tri group sign up is on the Barsk. Ask a coach for more detials.
CrossFit Levo – WOD
Warm-up (No Measure)
Hip circle with coach
-into-
8:00 Amrap
30 sec row
4 Up Downs to Seal Pose + Step over rower
3 Wallball Squats
3 Wallball Push Press
Workout Prep
2 sets:
5/4 Calorie Row (workout pace)
2 Burpee Over Rower
4 Wall Balls (build in weight)
Workout (Time)
Ireland
Rx+
5 rounds:
200/175m Row
10 Burpee over Rower
15 Wall Balls (30/20) (11’/10′)
Rx
5 rounds:
175/150m Row
8 Burpee over Rower
15 Wall Balls (20/14)
Foundations
5 rounds:
150/125m Row
10 Up Downs
15 Wall Ball Thrusters (light)
Target time: 11-13 minutes
Time cap: 16 minutes
Mobility (Checkmark)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)