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)
Coaches choice
Workout Prep
1 set:
50m Run (workout pace)
5 Toes to Bar
Workout (Time)
Saint Patrick
Rx+
For time, partition any way:
1600m Run outside or 100 Shuttle Runs inside
80 Toes to Bar
* One shuttle run is 25 feet down and back (50 feet total). For this workout, athletes do NOT need to touch the ground with their hand.
Rx
1200m Run or 75 Shuttle Runs
60 Toes to Bar
Foundations
1000m Run or 60 Shuttle Runs
80 Hanging Knee Raises
Target time: 13-15 minutes
Time cap: 18 minutes
Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
Extra credit
Mini-pump (Checkmark)
3-4 rounds @rpe7
10 Elevated toe double DB RDL
10 bent over row – underhand grip
12 lat pulldowns
10 seated neutral grip banded rows
-rest 3:00 b/t rounds-