Youth 2-10-20

Thomasville CrossFit – TCF Youth

Warm-up

Deck of Cards warm-up (No Measure)

As a class, go through an entire deck of cards:

Numbered cards (2-10):

Diamonds: push-ups

Hearts: sit-ups

Clubs: ring rows

Spades: squats

Jack: 10 burpees

Queen: 200m run

King: 30 sec plank hold

Ace: 30 sec squat hold

Joker: Sing “I’m a little tea pot”

Weightlifting

Bench Press (5×5)

Metcon

Metcon (Time)

Partner 3k Row, alternating:

Partner A rows 500m

Partner B rows 500m

Partner A rows 400m

Partner B rows 400m

Partner A rows 300m

Partner B rows 300m

Partner A rows 200m

Partner B rows 200m

Partner A rows 100m

Partner B rows 100m