Tuesday

CrossFit Levo – WOD

Warm-up

Rowing warm up (No Measure)

100m Just arms

100m Arms & hips (1 o’clock 11 o’clock)

100m 1/2 slide

200m Full slide

Planks on planks (No Measure)

4 Rounds:

:15 Plank

:15 Side plank

:15 Side plank

:15 Prone cobra hold

Jumping with friends (No Measure)

Round 1:

1-10 Single Unders

*After each set you have to change ropes.

Round 2:

1-10 Double unders

*After each set you have to change ropes.

Metcon

Metcon (Time)

3 rounds for time of:

500-m row

100 double-unders

20 thrusters 65/45

Monday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

20 Jumpimg jacks

:30 runners stretch

10 Glute ham raises

Warm-up (No Measure)

Running warm up/ Metcon prep

Metcon

Metcon (Time)

For time:

800m Run

-Then-

30 Strict deficit HSPU 4/2

30 Dball cleans 150/100

-Then-

800m Run

Friday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

20 Crossbody mountain climbers

:30 Pigeon

Warm-up (No Measure)

3X

10 bulgarian split squats(5/5)

Tspine on foam roller

10 Scap retractions

Weightlifting

Power Clean & Push Jerk (Heavy single for the day)

Metcon

Metcon (Time)

5 Rounds:

15 GHD sit-up

10 Dball burpee 100/70

5 BMU
*Retest form 12/12

Thursday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 Cal row

10 Pushups

Warm-up (No Measure)

3X

Runners stretch(:30/:30)

15 Hollow rocks

15 Arch rocks

5 Candlestick to situp

Weightlifting

Pause back squat (7X3)

Metcon

Metcon (Time)

3 Rounds:

45 Reverse lunge

18 Strict pullups

9 Deadlift 70% of 1RM

Wednesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 Lateral lunges

5 Strict K2E

Power abs 2 (No Measure)

AMRAP 9:

10 Burpees

10 V-ups

10 Plank outs

10 Reach through(10/10)

10 Seated leg lifts

Metcon

Metcon (Time)

5 Rounds:

100m Dball run 100/70

4 Rope climbs