CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

2 Rounds with PVC

10 Sameson Stretch

10 Shoulder Dislocators

10 Overhead Squats

10 OH Lunges

Overhead Lunge (4 x 4)

Front Rack Lunge (4 x 4 )

Metcon (AMRAP – Rounds and Reps)

“Nate”

20 Minute AMRAP of:

2 Ring Mu’s

4 HSPU’s

8 KB Swings #2/#1.5
Sub for 2 Ring Mu’s:

2 Bar Mu’s

4 C2B and 4 Ring Dips

8 Pull Ups and 8 Ring Dips