09/06/2017 wed youth wod
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
Back Squat (5-5-5+)
55-65-75%
Weightlifting
Goblet Squat (12-12-12+)
Metcon
500m Row (Time)
Max Effort 500m Row