CrossFit YKV – CrossFit

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Metcon (3 Rounds for time)

:00

5 Rounds of Sindee

50 Backpack Bear Hug Squats

8:00

4 Rounds of Sindee

40 Backpack G2O

16:00

3 Rounds of Sindee

30 Backpack Squat Clean Thrusters

Sindee

10 Push Ups

20 Air Squats

Metcon (3 Rounds for time)

“Equipment Home WOD”

5 Rounds of Cindy

50 Dumbbell Squats #50/#35

8:00

4 Rounds of Cindy

40 Dumbbell G2O #50/#35

16:00

3 Rounds of Cindy

30 Dumbbell Squat Clean Thrusters #50/#35

Cindy =

5 Chin Ups or Gladiator Rows #50/#35

10 Push Ups

15 Air Squats

Metcon (No Measure)

“Butt Blaster”

12 Minute EMOM of:

A1) Lunge Steps

A2) Clamshells Right

A3) Clamshells Left

A4) Glute Raises

A5) Circles Right

A6) Circles Left