Village CrossFit – CrossFit L1/L2

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

20 PVC Pipe Passthroughs

-2 rounds-

10 Scalp Raises

10 Cossack Squats

10 Straight Arm Plate Raises

10 Squat + Calf Raise

10 Side Arm Plate Raises

Weightlifting

Thruster (5-5-3-3-3-1-1-1…)

Max 1RM Thruster

Metcon

Metcon (Time)

For time:

21 Dumbbell Thrusters, 55/35 lbs

40 Row Calories

18 Dumbbell Thrusters, 55/35 lbs

40 Row Calories

15 Dumbbell Thrusters, 55/35 lbs

40 Row Calories