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

Overhead Mobility

A1: Db Thruster (5 x 5)

A2: Db Squat Cleans (5 x 5 )

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP of:

6 Ring Dips

12 Pull Ups

18 Box Jumps 24″20″

Finisher

3 x 30 Second Handstand Hold