Village CrossFit – CrossFit L1/L2
Warm-up
VCF Warm-Up (Barbell) (No Measure)
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
Strength
Back Squat: 10 x 1 @ 90%
WU: 10 – 10 – 8 – 5
WS: 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1
Metcon
Metcon (Time)
For Time:
21-15-9
– Shoulder to Overhead (155/110)
– Pull-Ups
– Front Squats (155/110)
Recent Comments