Friday

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

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

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Wednesday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 front rack KB march(1 Kb 10 Marches each side)

20 Hollow Rocks

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 (5 Rounds for time)

For time:

20/15 Cal bike

10 Box jumps 30/24

2 Rope climbs
*Rest 2 minutes after each round 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

Metcon (No Measure)

3X

1 Band to make you dance

10 single leg deadlift(5/5)

10 one arm seated press(5/5)

2 Skin the cats

Weightlifting

Metcon (No Measure)

EMOM 14:

1) 3 Deadlift

2) Pick a goat

Deadlift (7X3)

Metcon

Metcon (Time)

12-9-6-3

Devil press 50/35

C2B

Thursday

CrossFit Levo – WOD

Beast Crawl Understand and Transition from Jared Vananne on Vimeo.

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2X

:30 Lat stretch(against wall)

20 Hollow bicycle

Metcon (No Measure)

4X (:15 of each)

Pushups

Beast crawl

Air squats

Jumping jacks

Weightlifting

Metcon (No Measure)

EMOM 10:

1) 7 Bench press

2) 6-10 Weighted step overs

Bench Press (5X7)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

30 DB hang clean & jerk(single arm) 50/35

20 Sit-ups

10 Push-ups
*Rx+ GHDSU, Ring dips