Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Inch Worms) (No Measure)

500m Row

3 Rounds:

20 Jumping Jacks

15 Mountain Climbers

10 Box Step-Ups (24/20)

5 Inch Worms with 1 Push-Up

Strength

Bench Press : 5 x 5 @ 75%

WU: 10 – 10 – 8 – 5

WS: 5 – 5 – 5 – 5 – 5

Metcon

Metcon (Time)

For Time:

200m Run with each round

11-9-7-5-7-9-11

Box Jump Over (24/20)

Front Squats

Front Squat weight: (11=155/110, 9=185/135, 7=205/145, 5=225/155)

* Done off the rack