Monday

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 bulgarian split squats(5/5)

10 Razor curls

10 Scap retractions

Weightlifting

Metcon (No Measure)

EMOM 10:

1) 6 Back squat

2) 6 Strict/weighted pullup

Back Squat (5X6 Same weight across)

Metcon

Metcon (3 Rounds for time)

Every 4:00 complete:

21 GHDSU

15 HSPU

21 Box jumps 24/20

Wednesday

CrossFit Levo – WOD

Warm-up

Planks on planks (No Measure)

4 Rounds:

:15 Plank

:15 Side plank

:15 Side plank

:15 Prone cobra hold

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (5 Rounds for time)

Every 4:00 complete:

9 Burpee box jump overs 24/20

15 DB front squats 50/35

9 Cal bike or row