02/10/2017 TCF Youth
Thomasville CrossFit – Youth Program
Warm-up
Warm-up Burn1 (No Measure)
10 x rotations
wrist
elbows
shoulders
torso
hips
bend and reach
leg swings
ankles
cossacks
Weightlifting
Bench Press (5-5-5+)
55-65-75%
Second month add 10#
Gymnastics
Push-ups (12-12-12+)
Dodgeball (No Measure)
Balls are lined up in the middle of the gym and athletes will run to collect balls to throw at opponents. Balls that ricochet do not count as hits. Athletes may not catch or reflect balls in defense of a throw.