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)