CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

Dynamic Warm Up

1 Length Overhead Walking Lunge

1 Length Bear Crawl

1 Length Crab Walk

1 Length Burpee Broad Jump

1 Length Butt Kickers

Metcon (AMRAP – Reps)

8 Minute AMRAP:

Pull Ups

Thrusters #95/#65

21-15-9

2 Minutes Rest

8 Minute AMRAP:

10 Push Press #115/#75

10 Box Jump 24″/20″

10 KB Swing #1.5/#1

2 Minute Rest

8 Minute AMRAP

20 Calories Assault Bike

10 Burpees

.20 Mile Treadmill Run

One Partner Works at a Time