Village CrossFit – CrossFit L1/L2
Warm-up
VCF Warm-Up (Med Ball) (No Measure)
3 Rounds:
200m Run
10 Lunges /w Twist (Holding Med-Ball)
10 Med Ball Cleans
10 Wall-Balls
Strength
Deadlift (3 x 3; 2 x 2) (WU: 10 – 10 – 8 – 5; 3 – 3 – 3 – 2 – 2)
3 x 3 @75%; 2 x 2 @80%
Metcon
Metcon (AMRAP – Reps)
AMRAP 10 Minutes
1 MU + 5 Thrusters (135/95)
2 MU + 5 Thrusters
3 MU + …
Scale: 2 Ring Dips per MU
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