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

Pause Back Squats 5 sets of 3 @ 55-65%

Pause at parallel/bottom of the squat for 3 seconds, then explode up

Metcon

Metcon (No Measure)

2.5min EMOM (8 Rounds):

200m Row

2 Bar Muscle-Ups*

3 Shoulder-to-Overhead (185/135)

*Scale: 4 Chest-to-Bar Pull-Ups + 4 Ring Dips