CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

3 rounds of 10-15 reps of:

Samson Stretch (15-30 seconds)

Overhead Squat with PVC

Sit-ups

Back-extensions

Pull-ups

Dips

EMOTM 3 Thrusters for 10 Minutes (10 x 3)

Gymnastics

Handstand Hold Accumulate 120 Seconds

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

15 Burpees

10 Plate Burpees 25#/15#

5 Burpee Box Jump 24” / 20”