Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Inch Worms) (No Measure)

500m Row

3 Rounds:

20 Jumping Jacks

15 Mountain Climbers

10 Box Step-Ups (24/20)

5 Inch Worms with 1 Push-Up

Metcon

Metcon (No Measure)

10:00 EMOTM

20 DU

5 T2B

Metcon (AMRAP – Reps)

5 Rounds of:

2:30 ON / 1:00 OFF

2 Gym Length DB Lunges (50/35)

10 Wall Balls (20/14)

Max Effort Box Jumps (24/20)
1 Gym Length = 4 Poles

DB Lunge Open Standard

10 Burpee Penalty if DB are thrown down.