CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

Dynamic Warm Up

1 Length Walking Knee Hug

1 Length Lateral Squat

1 Length Samson Stretch

1 Length Burpee Broad Jump

1 Length Butt Kickers

Overhead Mobility

A1: Strict Pull Ups (5 x 8)

A2: Db Push Jerk (5 x 8)

Metcon (AMRAP – Reps)

3 x 2 Minute Sprints on the Assault Bike (cal)

3 x 2 Minute Sprints on the Rower (cal)

2 Minutes Rest Between Sets

Alternate 20 Rockers and 20 Superman Rockers Between Sets