CrossFit Levo – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm up
-into-
3 sets:
30-sec Jump Rope
5 Updowns to Seal Pose
3 Deadlifts (empty bar – 20-sec tempo rise)
8 Pike Push-ups
2. Strength
Dead-stop Deadlifts
Strict handstand Pushups
3. Workout Prep
2 sets:
With a partner:
100m Run (workout pace)
3 Synchro Pull-Ups
2 Box Jumps (each)
5 Synchro Wall Balls
Strength/Accessory
Deadlift
3 Dead Stop Deadlifts x 5 sets @65% of 1RM
* Rest as needed between sets *
Strict Handstand Push up
5 Sets:
50-60% reps of max reps unbroken
-Record your total reps-
Workout
Mobility
Metcon (AMRAP – Rounds and Reps)
RX+
15:00 Amrap
1000m Run
Max rounds in the time remaining:
10 Pull Ups
10 Box Jumps (30/24)
15 Wall Ball (20/14)
RX
15:00 Amrap
800m Run
Max rounds in the time remaining:
8 Pull Ups
10 Box Jumps (24/20)
12 Wall Ball (20/14)
Scaled
15:00 Amrap
600m Run
Max rounds in the time remaining:
10 Ring Rows
10 Step Ups (24/20)
10 Wall Ball Thrusters (light)
Target number of Rounds: 6+ rounds
Minimum number of Rounds before scaling: 4 rounds
Mobility (No Measure)
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)