Village CrossFit – CrossFit
Warm-up
VCF Warm-Up (Line Drills v1) (No Measure)
Line Drills (Down and Back):
High Knees
Butt Kickers
Toy Soldiers
Quad Stretch
Hip Openers (Knee to Chest then Rotate Out)
Super Mario
Side Shuffle
Karaoke
Bear Crawl Down / Duck Walk Back
Burpee Broad Jump (Down Only)
Metcon
Metcon (Time)
For Time (Partner WOD):
50 * 30 * 10 *
Clean and Jerk (135/95)
Burpees
Wall Ball Partner Sit-Up (20/14)
*400m Run together
——Rest 3min———
10 * 30 * 50 *
Wall Balls (20/14)
T2B
D-Ball Over Box (48″) (100/80)
*400m Run
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