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

“2021” (Time)

For Time (Partner WOD):

100 Med Ball Squat Clean(20/14)

100m Run

100 Burpees to Plate

100m Run

100 Ground to Overhead w/ Plate (45/35)

100m Run

100 Russian KBS (55/35)

100m Run

100 Overhead Alt Lunges w/ plate (45/35)

100m Run

100 AbMat Sit-ups

100m Run

100 Box Jumps (24/20)

100m Run

100 DB Hang Snatch (50/35)

100m Run

100 Russian Twist w/ WB (20/14)

100m Run

100 Wall Balls (20/14)

100m Run

*21 Alligator Walk (4 Post = 1) to be done anytime throughout the wod