CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

Dynamic Warm Up

1 Length Samson Stretch

1 Length Bear Crawl

1 Length Crab Walk

1 Length Burpee Broad Jump

1 Length Butt Kickers

5 Push Jerk EMOTM for 10 Minutes (10 x 5)

Metcon (AMRAP – Reps)

“Tabata This!”

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.