CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

Dynamic Warm Up

1 Length Inch Worm and Squat

1 Length Spider Crawl

1 Length Butt Kickers

1 Length Zombie Walks

1 Length Burpee Broad Jump

1 Length Walking Lunge

Metcon (AMRAP – Reps)

“DJ Night!!

Come for a workout at the 4:30pm, 5:30pm, 6:30pm and 7:30pm classes and listen to the sounds of DJ Marlon!

8 minute Amrap EMOTM

Odd- 10 KB Swings #1.5/#1

Even – 10 KB SDHP #1.5/#1

Rest 2 minutes

8 Minute Amrap EMOTM

Odd – 25 DU’s

Even – 15 Sit Ups

Rest 2 Minutes

8 minute Amrap EMOTM

Odd – 8 Burpees

Even – 8 OH Step Ups #25/#15 24″/20″

Complete Wall Balls #20/#14 in the remaining time of each minute

Your Score is the total Wall Balls competed in the workout

Any “buy in” reps not completed are subtracted from the total Wall Balls