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

Metcon

Metcon (4 Rounds for time)

Minutes 00:00-10:00

3 RFT:

10 OHS (95/65)

12 C2B

Minutes 10:00-20:00

3 RFT

10 Power Clean & Jerk (95/65)

6 Barbell Roll Outs

Minutes 20:00-30:00

3 RFT

10 SDHP (95/65)

30 DU

Minutes 30:00-40:00

3 RFT

10 Power Snatch (95/65)

12 Bar Facing Burpees