CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

CLEAN BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Clean

4. Clean Lands at 2″, 4″, 6″

5. Clean Drops

Front Rack Mobility

High Hang Clean (3 x 3)

Hang Clean (3 x 2)

Clean (3 x 1)

Metcon (AMRAP – Rounds and Reps)

“Super Chief”

3 Minute AMRAP of:

3 Squat Cleans #135/#95

6 Plyometric Push Ups

9 Jumps Squats

5 Rounds

1 Minute Rest Between Sets