Program Blog

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

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

Hey Crew,

Another day, another hard dollar in the dojo of life!  We are winning most of the battles, if not the entire War.

This week will see a lot of changes with the end of our current cycle and the beginning of a transition week.  We will see a lot of old school CrossFit, so buckle up and get ready for some classic MetCon stimulus!!!

Enjoy this show.  Weekly Videos are up for your reference… Squish bug on Wednesday, and Double Under awareness of Tuesday.

• Welcome – Highlight Video
• Hope You Enjoyed the Commitment & Consistency Segment
• End of the Cycle
• De-Load Week
• Coach B – Shout Outs to Javi, Trevor, and Marie
• Don’t feel like a Burden

Good Luck and #keepmoving

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

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