CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

Dynamic Warm Up

1 Length Walking Knee Hug

1 Length Lateral Squat

1 Length Samson Stretch

1 Length Burpee Broad Jump

1 Length Butt Kickers

Front Rack Mobility

Strict Press (5-4-3-2-1)

Metcon (Time)

RX’d

7 Rounds of:

7 Front Squats #165/#115

7 Ring Dips

Bottom of rings are set at

fingertip height with arms fully extended above head

Scaled

7 Rounds of:

7 Front Squats

7 C2B

7 Ring Dips

Bottom of rings are set at waist height

Finisher

A1) Rockers 5 x 20

A2) Superman Rockers 5 x 20