Village CrossFit – CrossFit L1/L2

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

Barbell Complex

Find a heavy 1RM of the following complex:

Clean + Front Squat + Jerk

Metcon

Metcon (Time)

5 RFT:

200m run

15 Russian KBS (70/55)

15 SDHP W/ KB

1 rope climb