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 (AMRAP – Rounds and Reps) With a partner alternate rounds and complete a 30 min AMRAP of McGee: 5 …

CrossFit YKV – CrossFit Strongman Strongman Log Bar G2O 5-4-3-2-1 A1)Atlas Stone Squat 5 x 10 A2) Farmers Carry 200m 150#/110# Death by Sled Push and Burpee

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 Metcon (Time) For Time: Power Clean 115#/75# Bar Over Burpees 10 -1 4 Front Rack Lunges 115#/75# EMOTM Start with …

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) KB Bent Over Row (5 x 6) Metcon (AMRAP – Rounds and Reps) 20 AMRAP of the Following: “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats

CrossFit YKV – CrossFit Unloaded Metcon (Time) A1) Weighted Walking Lunges 4 x 15 A2) Alternating Tricep Push Up 4 x 15 A3) Dumbbell Thrusters 4 x 15 2 Minutes Rest Between Rounds For Time: 150 Wall Balls 20#/16# 3 Burpees every time you stop

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 Back Squat (5 x 3 ) Gymnastics A1) 30 Seconds Handstand Hold A2) 15 Frog Jumps 3 Rounds Metcon (Time) …

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 Push Jerk (5 x 3) Skill T2B Metcon (Time) For Time: 600 m Run 21 KB Swing 1.5#/1 21 Burpee Box Jumps 24”/20” 400 m Run 15 KB Swing 1.5#/1 15 …

CrossFit YKV – CrossFit Unloaded A1) Push Up Gladitor Row (4 x 15) A2) Walking Lunges (4 x 15) A3) Db Push Press (4 x 15) Metcon (AMRAP – Reps) “Tabata” Air Squats (Static Squat during rest phase) Burpees KB Sumo Deadlift High Pull 1.5#/1# Sit Ups Wall Balls 20#/16# 8 Sets of Tabata per …

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 (5 x 3 ) Metcon (AMRAP – Reps) 4 Minute AMRAP of 5 Thrusters 135#/95# 10 Burpees 15 …

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 Push Press (5 x 3 ) Kettlebell Windmill (4 x 5) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP of: 6 Push Press 115#/75# 9 Front Squat 115#/75# 12 Pull …