Announcements
Foot shufflers unite! Our Tri group sign up is on the Barsk. Ask a coach for more detials.
CrossFit Levo – WOD
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
Warm-up (No Measure)
Hip circle with coach
-into-
8 min AMRAP
30-second Single Unders
10 Heel to toe Rocks
5 Low Box Jumps
5 FrontSquats
Workout Prep
2 sets:
4 Box Jump Overs
2 Stick Sit Ups
Strength
Overhead Squat (2X10(bamboo for warm up)
5X5 same or ascending weights)
Workout (Time)
Kiss Me I’m Irish
RX+
For Time:
40-30-20-10
Box Jump Overs (20)
20-15-10-5
Stick Sit Ups (Or GHD Sit Ups)
RX
For Time:
40-30-20-10
Box Jump Overs (16)
15-12-9-6
Stick Sit Ups (Or GHD Sit Ups)
Mali (Molly and Ali)
For Time:
20-15-10-5
Low Box Jumps
Sit Ups (Or GHD Sit Ups)
Target time: 6-8 minutes
Time cap: 12 minutess