CrossFit YKV – CrossFit

Warm-up (No Measure)

DJ Night Thursday August 25th! 7:30pm Foundations canceled. Crossfit classes 4:30, 5:30, 6:30 and 7:30pm. Come to work out and hang out with fellow athletes!

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 (Time)

“Deck of Death”

Hearts – Wall Balls #20/#14

Diamonds – V-Ups

Clubs- KB Swing #1.5/#1

Spades- Burpees

Jokers – 500m Row

Ace = 1

King = 13

40 Minute Cap