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

Bench Press : 5 x 5 @ 75%

WU: 10 – 10 – 8 – 5

WS: 5 – 5 – 5 – 5 – 5

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

10 Box Jump Overs (24/20)

10 Burpees

10 Power Snatches (95/65)

20 In-and-Outs (Abs)