Tag: pushup

Wednesday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Warm-up

Jump rope solo (No Measure)

30 Single unders forwards

30 Single unders backwards

30 High knees(Single unders with High knees)

15 Single unders left foot

15 Single unders right foot

30 Double unders(15 Attempts)

Power abs 5 (No Measure)

2X

:40on/:20off

Flutter kicks

Planch pushups/Wall walks

Tap crunches

Floor thruster w/pushup

Rolling v-ups

Metcon

Hummingbird (AMRAP – Rounds and Reps)

AMRAP 20:

30 DU

10 Dball 150/100

30 DU

10 Pushups

30 DU

10 T2B

30 DU

10 Cal bike/row

Tuesday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 Lateral lunge

5 Bomber pushups

Bear crawl(down & back on turf)

Power abs 5 (No Measure)

2X

:40on/:20off

Flutter kicks

Planch pushups/Wall walks

Tap crunches

Floor thruster w/pushup

Rolling v-ups

Gymnastics

Pullup yourself together (AMRAP – Reps)

1 Pullup(Rx+ with vest) every 10 seconds for 10 minutes

Metcon

Metcon (Time)

4 Rounds:

10 Burpee over bar

15 SDHP 135/95

20 C2B

Thursday

Posted on by ajdody in Uncategorized

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

2X

10 Bear hug dball squats

12 Single leg deadlift(6/6)

Power abs 5 (No Measure)

2X

:40on/:20off

Flutter kicks

Planch pushups/Wall walks

Tap crunches

Floor thruster w/pushup

Rolling v-ups

Weightlifting

Metcon (No Measure)

EMOM 12:

1) 4 Deadlift

2) 4 Weighted ring dip

Deadlift (6X4 Same weight across)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

5 Burpees

10 KBS 70/53

20 Lunges