Village CrossFit – CrossFit L1/L2

Warmup: Line Drills (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

High Knees

Butt Kickers

3RM Deadlift

3RM Deadlift then 95% of 3RM for 1 and 90% of 3RM for 1

Metcon (Time)

3 Rounds for Time:

21 Calorie Row/Bike*

18 Alternating Lunges (135/95)

15 Wall Balls (20/14)

Round 1 – Back Rack

Round 2 – Front Rack

Round 3 – Overhead

* Complete at least one round on the bike.