CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

Dynamic Warm Up

1 Length Samson Stretch

15 Air Squats

15 Side Lunges

1 Inch Worm 1-5 Push Ups

Mobility – Pigeon Stretch

Front squat (5 x 5)

1000m Row (Time)

Max Effort 1000m Row
Rest 5 Minutes

Metcon (Time)

“100%”

40 Box Jumps 30″/24″

20 D-Ball Cleans #40/#30
5 Minute Rest

Metcon (Time)

50 Cal Assault Bike
5 Minute Rest

Finisher

20 GHD Sit Ups