3/23/2018 youth friday

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

Deadlift (5-5-5)

55%

Kettlebell Swing (12-12-12+)

Kettlebell Swing

Metcon

Youth wod 3 (AMRAP – Rounds and Reps)

10 min amrap

5 box jumps

10 kb swings

15 abmat situps

WOD Blog
WOD Blog