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.
Leave a reply