Village CrossFit – CrossFit L1/L2
Warm-up
VCF Warm-Up (Line Drills v1) (No Measure)
Line Drills (Down and Back):
High Knees
Butt Kickers
Toy Soldiers
Quad Stretch
Hip Openers (Knee to Chest then Rotate Out)
Super Mario
Side Shuffle
Karaoke
Bear Crawl Down / Duck Walk Back
Burpee Broad Jump (Down Only)
Strength
Back Squats (Daily 1RM)
WU: 10 – 10 – 8 – 5
WS: 1 – 1 – 1 – 1 – 1
EMOTM
Metcon (AMRAP – Rounds)
Every 3min x 5 Rounds
7 Jerks (95/65)
7 American KBS (55/35)
7 Wall Balls (20/14)
7 HSPU*
* Scale: Pike Push-Ups or seated dB Strict Press.
**Add 1 rep to each movement. So round 2 would be 8 of everything…Then 9…And so on.
Once you can’t finish within a round, the 10 set for example, go back to the 7s immediately and finish.
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