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
Skill
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
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Recent Comments