Village CrossFit – CrossFit L1/L2
Warmup: Line Drills (No Measure)
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inch Worms
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Strength
Metcon (Weight)
Back Squats 2 rounds of
5 x 75%
3 x 80%
1 x 85%
Rest 2 minutes between sets
Record weight used as 85% if completed
Metcon
Metcon (3 Rounds for reps)
3 Rounds of FOR REPs
60s Wallball / 60s Rest
60s PC 135/95 / 60s Rest
60s Box Jumps / 60s Rest
60s Burpees / 60s Rest
Metcon (Time)
Sled Pulls 3x100m add weight
21-18-15-9 Alternating Strict HSPU and Kipping HSPU
record hspu wod
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