WOD

Yankee CrossFit   Warm-up 2 min straight leg row + 3 Rounds 5 Kang Squats 5 yoga push ups 10 PVC Cuban press + Fitness: EMOM X 10 mins a. Bent-over BB Row – 8 reps b. BB RDL – 8 [...]

Yankee CrossFit   Warm-up 6 mins for quality groiner hold x 30sec/side cossack squat x 5/side (hold at bottom) 150/100m row + Back Squat 4 reps @ 30X1 x 4 sets. rest 2;00 – 70-75% + [...]

Yankee CrossFit   Warm-up 3 rounds 30 sec hang 5/side thoracic rotations 30 sec BB OH Hold 5 squat jumps AHAP + Fitness: Push Press 3 reps – every 2 mins X 6 sets – building on [...]

Yankee CrossFit   Warm-up light cardio + practice movements + 3-4 Rounds (20 min Cap) 2-3 Turkish Get ups/arm 12 pallof press/side 10 1 arm DB High Pulls 20 sec/side star side plank + EMOM X [...]

Yankee CrossFit   Warm-up 8 mins for quality 5 eccentric ankle dorsiflexin 10 adductor rocks/side 5 Squat Press Outs (hold 3 sec) + Back Squat 4 reps @ 31X1 x 4 sets. rest 2:00 work @ 70% + [...]

Yankee CrossFit   Warm-up 3 Rounds 5 inchworm yoga push ups 10 Bent over Ys 10 Light Cuban Press (change plates or Dbs) + Fitness: EMOM X 10 a. DB Bench Press x 8-10 b. KB Sumo DL High Pull [...]

Yankee CrossFit Warm-up 7 mins for Quality 10 PVC Pass Through 20 Groiners 30 sec Goblet Squat hold + Fitness: EMOM X 12 min a. Snatch Grip RDL x 6 (3 sec negative) b. 1 arm Db Press Right x 8 c. [...]

Yankee CrossFit   Warm-up 3 rounds 5 inchworms 10 kang squats 20 sec hang from bar + Goodell 5 Rounds for Time Run 400 meters 20 Wall Balls – 20/14 14 KB Swings – 53/35 38 reps [...]

Yankee CrossFit   Warm-up 3 rounds 10 Ring Swings / Kip Swings on bar 5 inchworm + Yoga push up 5 thoracic rotations/side + Specific Warm-ups Warm up Deadlift, between sets 3 Low Ring [...]

Yankee CrossFit   Warm-up 3 rounds 5 eccentric ankle dorsiflexion/side 20 lateral step overs 5 squat press outs (3 sec hold in bottom) + Back Squat 5 reps @ 31X1 x 4 sets. rest 2:00 work @ [...]