Tuesday

CrossFit Levo – WOD

Warm-up

Bands that make you dance (No Measure)

3X

10 Squats with hip circle

10 Side steps to the left

10 Side steps to the right

Warm-up (No Measure)

3X

10 Kipping swings

10 Lateral lunges

10 Glute get ups(5/5)

2 Skin the cats

Weightlifting

Metcon (No Measure)

EMOM 10:

1) 6 Back squat

2) 6 Strict/weighted pullup

Back Squat (5X6 Same weight across(all 5 sets))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

7 Front squats 155/105

7 C2B

Monday

CrossFit Levo – WOD

Back Squat from Jared Vananne on Vimeo.

 

Warm-up

Warm-up (No Measure)

2X

20 Jumping jacks

10 Lateral lunges

2 Skin the cats

Power abs 4 (No Measure)

3X

:30 of each back and forth

Hollow rock

Arch rock

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 15:

9 Back squats 135/95

6 Bar over burpees

3 RMU
*Retest 9/7(BMU)