Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Inch Worms) (No Measure)

500m Row

3 Rounds:

20 Jumping Jacks

15 Mountain Climbers

10 Box Step-Ups (24/20)

5 Inch Worms with 1 Push-Up

Strength

6 x 5 Shoulder Press (WU: 10 – 10 – 6 – 4; WS: 5 – 5 – 5 – 5 – 5 – 5)

Complete 5 reps for 6 sets at the same weight.

Metcon

Metcon (Time)

5 RFT:

6 Power Snatch (135/95)

12 Ring Dips

18 Cal Row