CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm

Dynamic Warm Up

20 Air Squats

20 PVC OH Squats

20 PVC Shoulder Dislocates

20 Samson Stretch

20 Facing Wall Squats

Hip Mobility

Back Squat (5 x 5)

A1: Rockers (5 x 20)

A2:: Superman Rockers (5 x 20)

Metcon (AMRAP – Reps)

EMOTM

Db Power Cleans #55/#35

10-0

Db Push Jerk #55/#35

0-10
In the first minute complete 10 power cleans, in the second minute complete 9 power cleans and 1 push jerk, in the third minute complete 8 power cleans and 2 push jerks…

If you fall of the minute interval rest the next minute.