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 Deadlift (5 x 5) Metcon (Time) 10 Deadlifts #225/#155 50 Double Unders 5 Rounds Finisher 15 Toes To …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up KB Turkish Get Up 3 x 4 Snatch Balance (3 x 5) Overhead Squat (5 x 3) Metcon (Time) Bar Facing Burpees Overhead Squats #95/#65 C2B 21-15-9 Finisher 20 Rockers 20 Superman Rockers 3 Rounds

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm 3 Rounds 45#/35#: 5 Strict Press 5 Back Squat 5 Push Press 5 Front Squat Front squat (5 x 1) Metcon (Time) 30 Push Ups 20 Front Squats #95/#65 20 Thrusters #95/#65 30 Sit Ups 4 Rounds

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm 3 Rounds 45#/35#: 5 Strict Press 5 Back Squat 5 Push Press 5 Front Squat 2 Push Jerk + 1 Split Jerk EMOTM 10 Minutes (2 + 1 x 10) Metcon (AMRAP – Reps) 8 Minute AMRAP of: Push Press #115/#75 Wall Balls #20/#14 21-15-9 2 …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up Overhead Squat #45/35 “Bring Sally Up” Metcon (AMRAP – Rounds and Reps) 27 Minute AMRAP with a partner: Partner 1: 500 m Row Partner 2 AMRAP: “Barbara” 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats Both partners work …

CrossFit YKV – Comp Class Warm-up (No Measure) Cardiovascular Warm Up SNATCH BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops Snatch Balance (5 x 2) Snatch 10 Min EMOTM Min 1-5 2 Snatches Min 5-10 1 Snatch Nate (AMRAP …

CrossFit YKV – CrossFit Strongman Axel Bar Deadlift (5 x 5) Metcon (AMRAP – Reps) “Strongman Gone Bad” 1 Min Axel Bar G2O #115/#75 1 Min Sled Push #170/#110 1 Min Farmers Carry #220/#140 1 Min Sandbag Zercher Squat #50/#30 1 Min Russian KB Swing #2/#1.5 1 Min Rest 3 Rounds

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up CLEAN BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Clean 4. Clean Lands at 2″, 4″, 6″ 5. Clean Drops 12 Minutes to find your 1RM Squat Clean (1 x 1) Metcon (Time) 21 Squat Clean #135/#95 6 Rope Climb …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds #45/#35 5 Strict Press 5 Back Squat 5 Push Press 5 Front Squat Strict Press (5-4-3-2-1) Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 5 Burpee Broad Jump 6’/4′ 9 Push Press #115/#75 13 V-Up

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 2 Rounds with #PVC 10 Sameson Stretch 10 Shoulder Dislocators 10 Overhead Squats 10 Overhead Split Squat Overhead Lunge (4 x 4 each side) Front Rack Lunge (4 x 4 each side) Skill Double Unders Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: …