CrossFit YKV – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

A1: Strict Chin Up (5 x 8)

A2: Strict Ring Dips (5 x 8)

Metcon (AMRAP – Reps)

15 Minute AMRAP of:

2 Wall Balls #20/#14

2 Cal Row

4 Wall Balls #20/#14

4 Cal Row

8 Wall Balls #20/#14

8 Cal Row

16,16,16………..

Finisher

20 Wall Walks