Village CrossFit – CrossFit
Warm-up
VCF Warm-Up (Barbell) (No Measure)
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
Strength
Bench Press : 5 x 5 @ 75%
WU: 10 – 10 – 8 – 5
WS: 5 – 5 – 5 – 5 – 5
Metcon
Metcon (Time)
3 Rounds for Time:
21 Wall Balls
15 HSPU
9 Bear Complex
Bear Complex Weight:
Rd 1: 95/65
Rd 2: 115/80
Rd 3: 135/95
* Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push Press
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