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

Metcon

Metcon (4 Rounds for reps)

5:00 On / 2:00 Off

Rd 1: 200 DU + Max Reps SDHP (85/60)

Rd 2: # of SDHP from Rd 1 + Max DU

Rd 3: 200 DU + Max Reps Push Press

Rd 4: # of Push Press from Rd 3 + Max DU

Cool Down

Metcon (No Measure)

50 Ab Roll-Outs