Tuesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

20 Jumping jacks

10 Windmills

10 Razor curls

Power abs 3 (No Measure)

Complete 3 rounds of each movement before moving on to the next.

:30on/:15off

Rotating Planks

Sit-up slides

Crossbody mountian climbers

Candlestick to sit-up

Metcon

Metcon (Time)

For time:

50 Double unders

50 Back squats 95/65

50 Ab mat sit-ups

50 Double unders

50 Lunges

50 Push press 95/65

50 Double unders

50 Kettlebell swings 53/35

50 Toes to bar

50 Double unders

50 Handstand push-ups

50 Pull-ups

50 Double unders
*Courtesy of CrossFit Linchpin

Monday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 Calorie bike

1-3 Skin the cats

Runners stretch

Power abs 4 (No Measure)

3X

:30 of each back and forth

Hollow rock

Arch rock

-Then-

Rest 1 minute

-Then-

AMRAP 6:

6 Burpees

12 Reverse crunch w/twist(6/6)

18 Walking V-ups(9/9)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

2 Ring muscle ups

4 Handstand push-ups

8 D-ball cleans 100/70

Friday

CrossFit Levo – WOD

Warm-up

Hollow rocks/Beast Crawls (No Measure)

3rds:

:30 Hollow rocks

:15 Rest

:30 Beast hold/crawl

:15 Rest

Warm-up (No Measure)

2X

1 Band to make you dance

1-3 Wall walks

10 Razor curls

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 3 Tempo back squats

2) HS walking/ HSPU practice

Tempo Back Squat (6X3)

Metcon

Metcon (Time)

3 Rounds:

10 Deadlifts 275/185

50 Double unders

Thursday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

200m row

3 Inch worms

Runners stretch

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 (4 Rounds for time)

1 every 5 minutes:

250m Row

200m Run

20 Push-ups

20 Pull-ups

Wednesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

20 Jumping jacks

10 Lateral lunges

10 Push-ups

Warm-up (No Measure)

2X

1-3 Skin the cats

10 Hollow rocks

10 Arch rocks

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 5 Bench press

2) 50′ Bear hug dball carry

Bench Press (6X5)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10:

2 Handstand push-ups

2 Burpees

2 Goblet lunges 53/35
*Ascending reps 2,4,6,8,…….