Program Blog

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

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

Episode 6

Notifications

1. Murph is coming!
2. Look for emails… cover things that make life easy for all

Shout Outs

1. Shane Spearman
2. Lindsey Neyland

Weekly Programming

1. Running Technique
2. Rowing and Deadlift connection
3. Bench Press Bro-out (Sis-out as well)
4. Goat Work

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

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