Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Line Drills v1) (No Measure)

Line Drills (Down and Back):

High Knees

Butt Kickers

Toy Soldiers

Quad Stretch

Hip Openers (Knee to Chest then Rotate Out)

Super Mario

Side Shuffle

Karaoke

Bear Crawl Down / Duck Walk Back

Burpee Broad Jump (Down Only)

Metcon

Metcon (No Measure)

6 Rounds (2:30min On / 2:30min Off)

15/9 Cal Bike

20 AbMat Sit-Ups

In remaining time, max D-Ball Over Shoulders (100/80) (Even Rounds) / Max Wall Balls (20/14) (Odd Rounds)