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Friday 3/20/20 – Live Class @ 7am AND 10am

Yankee CrossFit

 

Fitness/Performance

Warm-up

30 sec Work : 30 sec Rest

a. No Push-up Burpees

b. Push-up T’s

c. Low Bear Crawl

X 2 Sets (6 min)

+

EMOM X 8 mins

a. 30 sec Hollow Rocks

b. RDL or Good Morning -10 reps (w/ 3 sec neg) use a BB or a KB/ DBs or get creative and use a Backpack, Heavy Box, etc

+

AMRAP 15 mins

10 Hang Power Snatch – 95/65 or sub KB/ DB

15 Sit-ups

200n Run / 250m Row / 15/12 Cal AB / 20 No Push-up Burpees (for 200m Run, if no distance run 30 sec out and 30 sec back)