Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Line Drills v2) (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Strength

Hatch Program Week 7 Day 1 – Back Squat/Front Squat

Warm-up before you get into the working sets (% based on 1RM).

Back Squat Working Sets:

1×5 (70%)

1X5 (80%)

1×2 (85%)

1×3 (90%)

1×1 (100%)

Front Squat Working Sets:

1×5 (65%)

1×4 (75%)

1×4 (80%)

1×4 (85%)

Metcon

Metcon (Time)

21-18-15-12

Cal Row/Bike

Wall Balls (20/14)

Burpee to plate

Time Cap: 14min