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

Strength

Snatch Balance + Overhead Squat

1 Snatch Balance + 1 Overhead Squat

Work-up to a heavy 1 rep complex
Can be done off the rack

Metcon

Metcon (Time)

3 Rounds for Time:

5 Deadlifts (155/110)

18 Pull-ups

5 Overhead Squats (155/110)

18 Box Jumps (24/20)

5 Squat Snatch (155/110)

18 Hand Release Push-Ups