CrossFit Levo – WOD
Mobility (Checkmark)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
Warm-up (No Measure)
6 min AMRAP
5 Dball to shoulder light(WB)
5 Dball squats (bear hug or shoulder)
4 Inch Worms
8 Jump Over Ball
Workout Prep
3 sets
3 Dballto shoulder (building up to dball weight)
3 Dball squats
2 Burpee Over Ball
Weightlifting
Dumbbell Thruster (5X8 same or ascending weights)
Workout (AMRAP – Reps)
Habanero
RX+
12 min AMRAP
1-3-5-7-9….
Dball to shoulder 150/100
Dball squat 150/100
Burpees over dball
RX
AMRAP 12 Minutes
1-3-5-7-9….
Dball to shoulder 100/70
Dball squat 100/70
Burpees over dball
Scaled
AMRAP 12 Minutes
1-3-5-7-9….
Dumbbell Power Cleans (light)
Dumbbell Front Squats (light)
Up Downs
Target number of reps: 108+ reps (finish the round of 11)
Minimum number of reps before scaling: 75 reps (finish the round of 9)
Accessory (Weight)
4 sets for Quality
100ft Single Arm Overhead Dumbbell Carry (each side – as heavy as possible)
– rest as needed between sets-
(conv: 30m)