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

3RM Backsquat

20min to find a 3RM backsquat. (WU: 5 – 5 – 5 – 4 – 4)

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

5 Back Squats (225/155)*

9 Strict Ring Dips

13 Burpees

——Rest 2 Min—-

10min AMRAP

3 – 6 – 9 – 12 – ….

Deadlifts (225/155)

Toes-to-Bar

Box Jumps (24/20)

*Back Squats can be done off the rack