Village CrossFit – CrossFit L1/L2
Warm-up
VCF Warm-Up (Scap Raises) (No Measure)
400m Run or 500m Row
20 PVC Pipe Passthroughs
-2 rounds-
10 Scap Raises
10 Cossack Squats
10 Straight Arm Plate Raises
10 Squat + Calf Raise
10 Side Arm Plate Raises
Strength
Split Jerk (WU: 5 – 5 – 3 – 2; WS: 3 – 3 – 3 – 3 – 3)
3-3-3-3-3
Metcon
Metcon (Time)
15 – 12 – 9 – 6 – 3
Strict HSPU
Power Clean (115/80)
Scale: 20 – 16 – 12 – 8 – 4 Kipping HSPU
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