Village CrossFit – CrossFit L1/L2
VCF Warm-Up (Joint Articulations) (No Measure)
10 PVC Pipe Pass-Throughs
10 Around-the-Worlds (5L / 5R)
5 Head Rolls in Front
5 Head Rolls in Back
10 Head Rolls Full Rotation (5L / 5R)
20 Wrist Rotations (10L / 10R)
20 Elbow Rotations (10L / 10R)
20 Small Arm Circles (10F / 10B)
20 Large Arm Circles (10F / 10B)
10 Hip Circles
10 Knee Circles
20 Ankle Rotations Per Leg (10CW / 10CCW)
20 Air Squats
4 x 3 Front Squat
Complete a heavy 3 rep front squat for 4 sets.
Metcon (AMRAP – Reps)
8 Two minute Rounds for Reps:
12/10 cal. sprint (row or bike)
Max Effort T2B
Score is total number of T2B.
Rx+ w/ Vest
Sub 200m Run only if rowers and bikes are taken.