CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

Dynamic Warm Up

20 Leg Swings Each Direction

20 Arm Circles Each Direction

Junk Yard Dog Warm Up

With a partner x10

Metcon (AMRAP – Rounds and Reps)

Teams of 3 complete AMRAP 25 Minute of the following triplet:

10 Thrusters #95/#65

20 Burpess

30 Wall Balls #20/#14

Athlete 1 and 2 start on the triplet (one athlete working at a time).

Athlete 3 starts on a rower and completes 500m Row before switching with a teammate.

One teammate must always be rowing, and you must switch every 500m.