CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up 30 Du’s 15 Air Squats 5 Rounds Bench Press (A1) 5 x 8) Kettlebell Bent Over Row (A2) 5 x 8) Metcon (Time) “Donny” For Time: Deadlifts 225#/155# Burpees 21-15-9-9-15-21

CrossFit YKV – CrossFit Powerlifting ()

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 (AMRAP – Rounds and Reps) With a partner complete the following for 30 minutes with both partners …

CrossFit YKV – CrossFit Strongman Metcon (AMRAP – Reps) Axel Bar, Atlas Stone, Sled Push, Yoke Carry and Farmers Carry Technique 1 Min Axel Bar G2O 30 Seconds Rest 1 Min Atlas Stone Power Clean 30 Seconds Rest 1 Min Sled Push 30 Seconds Rest 1 Min Farmers Carry 30 Seconds Rest 1 Min Yoke …

CrossFit YKV – CrossFit Powerlifting Strength Dynamic Effort Squat/Deadlift Speed Squat 10 x 2 50% Max (45 Seconds Rest Between Sets) Explosive Hang Deadlift 4 x 8 Box Jump 4 x 6 Pull Through 4 x 12 Knee Raises 4 x 15

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 Front Squat (5 x 5 ) Skill Kipping Pull Up Metcon (Time) “Karen” For Time: 150 Wall-Ball Shots, 20# / …

CrossFit YKV – CrossFit Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up “Invisible Fran” Thrusters PVC# Pull Ups PVC# 21 – 15 – 9 Metcon (Time) For time: Row 1000m – 100m 1 minute rest after every round

CrossFit YKV – Open Gym Warm-up (No Measure) Cardiovascular Warm Up Dynamic Warm Up “Invisible Fran” Thrusters PVC# Pull Ups PVC# 21 – 15 – 9 Metcon (Time) For time: Row 1000m – 100m 1 minute rest after every 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 Deadlift 12 Minutes to Find Max 5RM Metcon (AMRAP – Rounds and Reps) “Jack” 10 …

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 A1) Turkish Get Up (5 x 4) A2) Superman (5 x 20) Metcon (AMRAP – Rounds and Reps) “Legs” 7 …