03/07/2018 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
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 (3-3-3+)
60-70-80%
Gymnastics
Push-ups (10-10-10+)
Metcon
Youth burpee emom (AMRAP – Rounds and Reps)
10 min emom
8 Burpees every minute on the minute.