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

Hatch Program – Back Squat (Week 1)

Warm-up before you get into your working sets.

Working Sets (% based on 1RM):

1X10 (60%)

1×8 (70%)

1×6 (75%)

1×4 (80%)

Metcon

Metcon (Time)

21-15-9

SDHP (95/65)

Lateral Burpees

Barbell Roll-Outs
10:00 Cap