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


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.


1200m Run or 75 Shuttle Runs

60 Toes to Bar


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-

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