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 Walking Lunge

10 Minute EMOTM 3 Push Press + 2 Push Jerk + 1 Split Jerk

Rest 2 Minutes

Metcon (AMRAP – Reps)

8 Minute AMRAP of:

Front Squats #115/#75

Burpees

21-15-9

Rest 2 Minutes

6 Minute AMRAP of:

10 Push Press #115/#75

10 Box Jump #24/#20

10 KB Swings #1.5/#1

Rest 2 Minutes

4 Minute AMRAP of:

Cal Row

Rest 2 Minutes

2 Minute AMRAP of:

G2O #115/#95