Village CrossFit – CrossFit L1/L2

Warm-up

VCF Warm-Up (Med Ball) (No Measure)

3 Rounds:

200m Run

10 Lunges /w Twist (Holding Med-Ball)

10 Med Ball Cleans

10 Wall-Balls

Strength

Back Squat (3×3; 2×2) (WU: 10 – 10 – 8 – 5; WS: 3 – 3 – 3 – 2 – 2)

3×3 @ 75%

2×2 @ 80%

Metcon

Metcon (Time)

200m Run Buy-In

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21 SDHP (75/45)

21 Hang Power Snatch (75/45)

21 Lateral Burpees

15 SDHP (95/65)

15 Hang Power Snatch (95/65)

15 Lateral Burpees

9 SDHP (115/85)

9 Hang Power Snatch (115/85)

9 Lateral Burpees

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200m Run Cash-Out