CrossFit YKV – CrossFit Unloaded

Warm-up (No Measure)

Cardiovascular Warm Up

Dynamic Warm UP

“Bring Sally Up Warm Up”

(Overhead Squat With a PVC)

Fitness (Time)

For Time:

Row 500 m

Plank 1 Minute

5 Rounds

Metcon (AMRAP – Reps)

“Tabata”

Air Squats (Static Squat during rest phase)

Burpees

KB Sumo Deadlift High Pull 1.5#/1#

Sit Ups

Wall Balls 20#/14#

8 Sets of Tabata per exercise (20 seconds work and 10 seconds rest)