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 Metcon (Time) With a partner perform the following with partner 1 starting from the top of the chipper …

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 12 minutes to find 1RM Clean and Jerk (1 x 1) Skill Wall Walk and Pistol Metcon (AMRAP – Rounds …

CrossFit YKV – CrossFit Come out and WOD to the sweet sounds of DJ Adam!!! Warm-up (No Measure) 2 Rounds 1 Length Walking Lunges 10 Burpees 1 Length Samson Stretch 15 Sit Ups 1 Length Spider Crawl 20 Air Squats Metcon (Time) 5 Rounds for TIME: 22 KBS #2/#1.5 22 Box Jumps 24″/20″ 400m Run …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up 3 Rounds 45#/35# 5 Thrusters 10 Push Ups 5 Bent Over Row 10 Air Squats A1: Bench Press (5-4-3-2-1) A2: KB Bent Over Row (5 x 10) Metcon (Time) Thruster 95#/65# Bar Over Burpees 21-18-15-12-9-6-3

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 2 Power Cleans + 2 Push Jerk (5 x 2 + 2 ) Kettlebell Windmill (4 x 5) …

CrossFit YKV – CrossFit Unloaded A1: Walking Lunges (4 x 15) A2: Push Up Gladitor Row (4 x 15) A3: Unbroken Wall Balls (4 x 20) Metcon (Time) “Helen” Run 400m 21 KB Swings 12 Pull Ups 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 A1: Strict Chin Up (5 x 8) A2: Dips (5 x 8) Metcon (AMRAP – Rounds and Reps) 20 Minute …

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 Jerk Balance (3 x 3) Split Jerk (5 x 3) Metcon (5 Rounds for time) 5 Rounds Recording Time For …

CrossFit YKV – CrossFit Powerlifting 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 Strongman Strongman 15 Minutes to find your 1RM Log Bar G20 Tabata Atlas Stone (30 Seconds Work 30 Seconds Rest) 5 Rounds 2 Minutes Sled push (Rest 4 Minutes Between Rounds)