CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

3 rounds of 10-15 reps of:

Samson Stretch (15-30 seconds)

Overhead Squat with PVC

Sit-ups

Back-extensions

Pull-ups

Dips

A1) Strict Chin Up (3 x 8)

A2) Rockers (5 x 20)

Metcon (Weight)

“Bear Complex”

Power Clean

Front Squat

Push Press

Back Squat

Push Press

5 Rounds of 7 reps

The weight can not stop on the floor in the middle of Rounds

Increase weight each round