CrossFit Levo – WOD
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2 sets:
1:00 Bike
100m Run
-into-
Build up on hand-over-hand sled pull or Manmaker weight
2. Workout Prep
1 set:
20-sec Bike (workout pace)
20-sec Run (workout pace)
10ft Sled pull (or 1 Manmaker) at workout weight
Workout
Metcon (Time)
Mayhem Affiliate version of 2023 Semifinals Workout 1
RX+
3,000m Echo or Assault Bike
10 Manmakers 2×50/35
2,000m Run
10 Manmakers 2×50/35)
1,000m Row
10 Manmakers 2×50/35)
RX
2,500-m Bike
10 Manmakers 2×35/25)
1,600-m Run
10 Manmakers 2×35/25)
800-m Row
10 Manmakers 2×35/25)
Scaled
2,000-m Bike
Manmakers (light))
1,000-m Run
Manmakers (light))
500-m Row
10 Manmakers (light)
Target time: 25-28:00
Time cap: 30:00
Mobility (No Measure)
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose