CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

Dynamic Warm Up

1 Length Crab Walk

1 Length Bear Crawl

1 Length Inch Worm Squat

Junk Yard Dog Warm Up

With a partner x5

Metcon (AMRAP – Reps)

With a partner complete the following:

8 Min (rotate exercises “share rounds”) (both partners work at same time)

20 Cal Assault Bike

15 GHD Sit Ups

REST 2 Minutes

8 Min (alternate rounds) (one person rest one person work)

8 OH Lunges #25/#15

6 Burpees

REST 2 Minutes

8 Min (alternate rounds)(one person rest one person work)

10 Box Jumps 24″/20″

15 Wall Balls #20/#16

REST 2 Minutes

8 Min (relay)(one person rest one person work)

200m Row relay

Each 200m= 10reps