12/20/2017 youth wed

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

Default Warm-up 3 (No Measure)

Rotational Exercises x 10

Then 3 RDS

:15 Jumping Jacks

:15 Squats

:15 High Knees

:15 Butt Kickers

Then 3 RDS

:15 Plank

:15 Superman

:15 Side Plank/L

:15 Side Plank/R

Weightlifting

Bench Press (5-5-5)

55%

Gymnastics

Push-ups (12-12-12+)

Gymnastics

Dips (10-10-10+)

Metcon

Youth burpee emom (AMRAP – Rounds and Reps)

10 min emom

8 Burpees every minute on the minute.