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 Crab Walk

1 Length Zombie Walks

1 Length Burpee Broad Jump

1 Length Caterpillar

Back Squat (5 x 3)

Metcon (Time)

Back Squat #165/#115

Calorie Row

21-15-9-9-15-21

Skill

Pick a skill to work on (i.e. Kipping Pull Up, Rope Climb, Pistol, HSPU, Muscle Up, Double Unders, T2B, etc)