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