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

Metcon (Time)

With a partner:

Accumulate Back Squats

15 000lbs for men (i.e. 96 x #155, 111 x #135, 130 x #115, 157 x #95, etc)

10 500lbs for Women

(i.e. 100 x 105, 110 x #95, 140 x #75, 161 x #65, etc)

And then

150 Sit Ups

150 Wall Balls #20/#14

150/105 Calorie Row

One partner works at a time

Time Cap 30 Minutes