CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

Dynamic Warm Up

15 Air Squat

10 Spit Squats

5 Side Lunges

5-1 Inch Worm

10 Shoulder Dislocators

5 Push Jerk from behind the neck

Mobility – Super Front Rack

5 Push Press + 3 Push Jerk + 1 Split Jerk x 5

Metcon (AMRAP – Rounds and Reps)

“Chief”

3 Minute AMRAP of:

3 Power Cleans #135/#95

6 Push ups

9 Air Squats

5 Rounds

1 Minute Rest Between Rounds