02/07/2018 youth moday
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
Deadlift (3-3-3+)
60-70-80%
Weightlifting
Tabata Kettle Bell Swings (AMRAP – Reps)
8 rounds
:20 seconds work follwed by :10 rest
Metcon
500m Row (Time)
Max Effort 500m Row
Gymnastics
plank holds (1-1-1-1-1-1)
:45 hold with :15 sec rest