Wednesday

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

Thursday

CrossFit Levo – WOD

Warm-up

Warm-up (No Measure)

Mobility time with coach

Warm-up (No Measure)

AMRAP 9:

10 Burpees

10 V-ups

10 Plank outs

10 Reach through(10/10)

10 Seated leg lifts

Weightlifting

Metcon (No Measure)

EMOM 10:

1) 6 Deadlift

2) 6 Weighted ring dip

Deadlift (5X6(Same weight across) Heavier then last week)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10:

2,4,6,8…

T2B

Dball squat 100/70

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

10 Glute get ups(5/5)

10 Razor curls

-Then-

PVC warm up with coach

Weightlifting

Snatch+Hang snatch+OHS (5X1+1+3@60% of 1RM)

All are squat

Metcon

Metcon (Time)

18-15-12-9-6-3:

Thrusters 75/55

Power snatches 75/55

Toes-to-Bars