Village CrossFit – CrossFit L1/L2
Warm-up
Warm-up (No Measure)
10 Jumping Jacks
10 Inch Worms
100 Single Unders
30s Samson Stretch
10 Push-up to Down Dog
50 Single Unders
15 Air Squats
20 Single Leg Unloaded Romanian Deadlifts
Strength
Metcon (No Measure)
BACK SQUAT MAKE UP DAY – 5RM / drop sets @ -5/-10% for 3s
3×10 RING ROWS / ECCENTRIC PULLUPS / 2-5lb Plate Front Raises + Side Raises
5-10 Minutes Double Under Practice and Progressions
Metcon
Metcon (Time)
4 Rounds
Run 400M
15KB Swings (55/35)
15 Wallballs (20/14)
Rest 2 minutes
20-25Minutes
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