CrossFit YKV – CrossFit

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Metcon (Time)

Home WOD

1000m Row/Run or 5 Minutes of Cardio

And Then

Dumbbell G2O #50/#35

Dumbbell Front Rack Lunge Steps #50/#35

21-15-9

And Then

1000m Row/Run or 5 Minutes of Cardio
5 Minutes of Cardio =

30 Seconds Jumping jacks

30 Seconds High Knees

30 Seconds Mountain Climbers

30 Seconds Burpees

30 Seconds Jump Squats

2 Rounds

Metcon (No Measure)

Home WOD

10 Minute EMOM of:

1) Plank

2) Rockers

3) Superman Rockers

4) Side Plank Right Side

5) Side Plank Left Side