Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Scap Raises) (No Measure)

400m Run or 500m Row

20 PVC Pipe Passthroughs

-2 rounds-

10 Scap Raises

10 Cossack Squats

10 Straight Arm Plate Raises

10 Squat + Calf Raise

10 Side Arm Plate Raises

Strength

Shoulder Press (WU: 10 – 10 – 8 – 5; 3 – 3 – 3 – 2 – 2)

3 x 3 @ 75%

2 x 2 @ 80%

Metcon

Metcon (Time)

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

OHS (135/95)

HSPU
HSPU Sub = 2 Wall Walks per Set