CrossFit Levo – WOD
Warm-up
Overhead Position Mobility (No Measure)
T-spine on foam roller or T-spine bridge
Pec stretch
PVC behind the neck overhead press
Warm-up (No Measure)
3X
10 Bulgarian spit squat
10 Lateral lunges
10 Hollow rocks
10 Arch rocks
Metcon
Metcon (AMRAP – Reps)
AMRAP 15:
2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
*Athlete’s choice on when to alternate hands on the single arm cleans.
*Continue adding 2 reps to each movements
*Comptrain
Metcon (AMRAP – Reps)
(No Equipment Version):
AMRAP 15:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees
*Continue to add 2 reps to each movement