CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

Dynamic Warm Up

20 Leg Swings Each Direction

20 Arm Circles Each Direction

1 Length Inch Worm Squat

Junk Yard Dog Warm Up

With a partner x10

Metcon (Time)

“Tandem Grace”

30 G20 #165/#115

Both partners holding the bar

Metcon (Time)

A1) 75 Thruster 95#/65#

A2) 75 Ball Slam 40#/30#

B1) 75 Bar Over Burpees

B2) 75 Kb Swings 1.5#/1#

C1) 75 Pull Ups

C2) 75 Lunge Steps x 2

D1) 75 SDHP 1.5#/1#

D2) 75 Box Jump 24”/20”

Partners must work at the same time on alternate exercises. Switch when needed