Village CrossFit – CrossFit L1/L2
Warm-up
VCF Warm-Up (Joint Articulations) (No Measure)
400m Run
10 PVC Pipe Pass-Throughs
10 Around-the-Worlds (5L / 5R)
5 Head Rolls in Front
5 Head Rolls in Back
10 Head Rolls Full Rotation (5L / 5R)
20 Wrist Rotations (10L / 10R)
20 Elbow Rotations (10L / 10R)
20 Small Arm Circles (10F / 10B)
20 Large Arm Circles (10F / 10B)
10 Hip Circles
10 Knee Circles
20 Ankle Rotations Per Leg (10CW / 10CCW)
20 Air Squats
Strength
Bench Press: 6 x 3 @ 85%
WU: 10 – 10 – 8 – 5
WS: 3 – 3 – 3 – 3 – 3 – 3
Metcon
Metcon (Time)
For Time:
4 Post Handstand Walk (scale: 3 wall walks)
10 T2B
10 Thruster (135/95)
4 Post Handstand Walk
12 T2B
12 Thruster (135/95)
4 Post Handstand Walk
14 T2B
14 Thruster (135/95)
4 Post Handstand Walk
16 T2B
16 Thruster (135/95)
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