02/14/2018 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
Weightlifting
Deadlift (5-3-1+)
65-75-85%
Weightlifting
Kettlebell Swing (12-12-12+)
Kettlebell Swing
Metcon
500m Row (Time)
Max Effort 500m Row
Gymnastics
Burns 2 min abmat challenge (AMRAP – Reps)
2 min max effort abmat situps