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

Strength

Shoulder Press (Daily 1RM)

WU: 10 – 10 – 8 – 5

WS: 1 – 1 – 1 – 1 – 1

Metcon

Metcon (Time)

For Time:

50 AbMat Sit-Ups

40 Box Jumps (24/20)

30 Burpees

20 Ring Dips

30 Burpees

40 Box Jumps

50 AbMat Sit-Ups