Village CrossFit – CrossFit
Weightlifting
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 (Time)
For Time (Partner WOD):
25 Pull-Ups
50 Back Squats (135/95)
25 Pull-Ups
75 Cal Row
50 Back Squats (135/95)
25 Pull-Ups
100 Wall Balls (20/14)
75 Cal Row
50 Back Squats (135/95)
25 Pull-Ups
125 Push-Ups
100 Wall Balls (20/14)
75 Cal Row
50 Back Squats (135/95)
25 Pull-Ups
Time Cap: 50min
*Back Squats can be done offf rack.
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