Monday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

3X

8/5 Cal bike(just arms)

10 Squats w/hip circle

20 Jumping jacks

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

Atomic Fireball (4 Rounds for time)

Each round for time:

20/15 Cal Bike

15 DB/KB Thrusters 50/35

*Rest 2 minutes between rounds or as class allows

Monday

CrossFit Levo – WOD

Warm-up

Planks on planks (No Measure)

4 Rounds:

:15 Plank

:15 Side plank

:15 Side plank

:15 Prone cobra hold

Warm-up (No Measure)

2X

Tspine bridge/Tspine on foam roller

10 Glute ham raises

10 Squats with hip circle

-Then-

BB warm up with coach

Weightlifting

Clean+Hang clean+Front squat+Jerk (5X(1+1+3+1)@65%)

All squat

Metcon

Metcon (Time)

For time:

15 bar over burpees

5 clean and jerks 225/155

12 bar over burpees

4 clean and jerks

9 bar over burpees

3 clean and jerks