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 Butt Kickers

1 Length Zombie Walks

1 Length Burpee Broad Jump

1 Length Samson Stretch

Deadlift (5 x 3)

Metcon (Time)

Deadlift #275/#195

Box Jump 30″/24″

21-15-9
15 Minute Cap

Finisher

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