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 …

CrossFit YKV – CrossFit Strongman Strongman 12 minutes to find your partial deadlift 1 RM (bar starts from below the knee cap and sits on plates) Accumulate 20 lengths of Yoke Carry Tabata (20 seconds work and 10 seconds rest x 8) Atlas stone pwr clean 50#/40# 1 minute rest Farmers Carry .75 bodyweight in …

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 complete the following: 1000 m Row 80 Wall Balls 20#/14# 60 Slam Ball …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 15 Air Squat 10 Spit Squats 5 Side Lunges 5-1 Inch Worm 10 Shoulder Dislocators 5 Push Jerk from behind the neck Mobility – Super Front Rack 5 Front Squats + 1 Push Jerk x 5 Metcon (Time) For time: Hang Power …

CrossFit YKV – CrossFit The staff at CrossFit YKV would like to invite you all to our Grand Opening! Warm-up (No Measure) Run 400 m 15 Air Squats 10 Spit Squats (each leg) 5 Side Lunges (each leg) 1 Inch Worm 5-1 Push ups 40 Sec Plate Hold Above Head 25#/15# Metcon (Time) “Deck of …

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) For Time: Clean and Jerk #115/#75 10-1 400 M Run at the end of each Round

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 15 Air Squat 10 Spit Squats 5 Side Lunges 5-1 Inch Worm 10 Shoulder Dislocators 5 Push Jerk from behind the neck Mobility – Super Front Rack Thruster (5 x 8) Metcon (Time) “Annie are you ok?” Row (Cal) Thrusters 65#/45# Medcine …

CrossFit YKV – CrossFit Unloaded A1) Walking Lunges (4 x 15) A2) Push Up Gladiator Row (4 x 15) A3) Unbroken Wall Balls 20#/14# (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 High Hang Power Clean (3 x 3) Hang Power Clean (3 x 3) Power Clean (3 x 3) Metcon (Time) …

CrossFit YKV, 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 Mobility – Hip Extension With Rotation Back Squat (5 x 3) Metcon (Time) …