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
Make-Up Strength or Skill Session (25-30min)
If you missed any of the strength/skill session during the week, use this time as a make-up session and pick one of the strength/skill to work on.
If you have already completed all programmed strengths/skills during the week, pick a weakness to improve on (For Example: Pull-ups, C2B Pull-ups, Pistols, HSPU, Muscle-ups (Ring or Bar), DU, Triple Unders, etc.)
Metcon
Metcon (Time)
For Time:
100 Overhead Lunges (75/45)
Everytime you drop the bar, complete:
5 Strict Pull-Ups
10ft Handstand Walk (2 Posts)*
*Scale: 2 Wall Walks
Recent Comments