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

Metcon (Time)

With a Partner Complete “Deck of Death”:

Hearts – Thrusters 75#/65#

Diamonds – Burpees

Spades – SDHP 1.5#/1#

Clubs – Pull Ups

Joker – 60 V-Ups

Ace = 1

King = 13

Partners switch every 10 reps