CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 1 Length Walking Knee Hug 1 Length Lateral Squat 1 Length Samson Stretch 1 Length Burpee Broad Jump 1 Length Butt Kickers Metcon (Time) “Pat” 100 Calorie Row 90 Wall Ball #20/#14 80 Calorie Row 70 Burpees 60 Calorie Row 50 T2B …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 20 Air Squats 20 Split Squats 20 Side Lunges 5-1 Inch Worm Push Ups Front squat (5 x 2) Metcon (Time) Back Squats #185/#135 Box Jumps 30”/24” 27-21-15-9 Metcon (AMRAP – Reps) 1 Minute Assault Bike (Cal) 3 Minutes Rest 3 Rounds

CrossFit YKV – CrossFit Warm-up (No Measure) 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 A1: Strict Chin Up (5 x 8) A2: Strict Ring Dips (5 x 8) Metcon …

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort Squat and Deadlift Good Morning Squat 3RM (8 sets to get to reach your max) Zercher Squat 4 x 6 Ball Hamstring Curl 4 x 8 Weighted Sit Ups 4 x 12

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 1 Length Overhead Walking Lunge 1 Length Bear Crawl 1 Length Crab Walk 1 Length Burpee Broad Jump 1 Length Butt Kickers Metcon (Time) “Meet You in The Middle” 60 Wall Balls #20/#14 50 D-Ball Power Cleans #40/#30 40 Push Press #95/#65 …

CrossFit YKV – CrossFit Strongman Farmers Carry (10 minutes to find your 1 rep max) Sled Pull (10 minutes to find your 1 rep max) DB G2O (10 minutes to find your 1 rep max) Metcon (AMRAP – Reps) Death by: Sled Pull Farmers Carry DB G2O

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 Power Cleans + Push Jerk (cycling) (5 x 6) Metcon (AMRAP – Rounds and Reps) 11 Minute AMRAP of: 5 …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 10 Burpees 30 Seconds Rest 5 Rounds A1: Bench Press (5 x 6) A2: Gladiator Row (5 x 8) Metcon (AMRAP – Rounds and Reps) “Artie” 20 minute AMRAP of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters #95/#65

CrossFit YKV – CrossFit 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 (5 x 3) KB Overhead Squat (3 x 4) Metcon (Time) 30 Power Snatch #135/#95 1000m Run 30 Clean …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 2 Rounds #PVC 10 Shoulder Dislocators 10 Overhead Split Squat 10 Split Squat Strict Press 10 Split Jerk Split Jerk (5 x 3) Metcon (Time) For time: 1000m Row 50 Wall Balls #20/#14 50 Box Jumps 24”/20” 750m Row 35 Wall Balls #20/#14 35 Box …