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

Metcon

A: Metcon (Time)

8 Minutes to Complete:

30 Hang Power Snatch (115/85)

*every time you drop – 3 C2B Pull-Ups

B: Metcon (Time)

10 Minutes to Complete:

4 Rounds of:

10 T2B

15 Wall Balls

20 Double Unders

Cool Down

Tabata Ab Cool Down (No Measure)

0:20 Work / 0:10 Rest – Perform each movement for two sets

Butterfly Sit-Ups

Cross-Overs

In & Outs

Russian Twists

Straight Leg Sit-Ups

Flutter Kicks

Scissor Kicks

Toe Touches

—-

:60 Elbow Plank

:60 Straight Arm Plank

:60 Side Plank (:30L / :30R)