Village CrossFit – CrossFit

Warm-up

VCF Warm-Up (Joint Articulations) (No Measure)

10 PVC Pipe Pass-Throughs

10 Around-the-Worlds (5L / 5R)

5 Head Rolls in Front

5 Head Rolls in Back

10 Head Rolls Full Rotation (5L / 5R)

20 Wrist Rotations (10L / 10R)

20 Elbow Rotations (10L / 10R)

20 Small Arm Circles (10F / 10B)

20 Large Arm Circles (10F / 10B)

10 Hip Circles

10 Knee Circles

20 Ankle Rotations Per Leg (10CW / 10CCW)

20 Air Squats

Time Trial

2k Row (Time)

Max Effort 2k Row

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

7 Back Squats (185/130)

14 Hand Release Push Ups

21 Crossovers

**Back Squats off the rack**