CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

Dynamic Warm Up

20 Leg Swings Each Direction

20 Arm Circles Each Direction

1 Length Inch Worm Squat

Junk Yard Dog Warm Up

With a partner x10

A1): Strict Chin Ups (5 x 8)

A2): Strict Ring Dips (5 x 8)

Gymnastics

Skill: HSPU

Metcon (Time)

For Time:

1000 m Row

21 BW Bench Press

750 m Row

15 BW Bench Press

500 M Row

9 BW Bench Press