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Thomasville CrossFit – TCF Youth
Warm-up
Rowling (No Measure)
We are going bowling with Rowers!
Athletes will have 10 attempts to row and stop the distance rowed on 100 meters. The closer the athlete is to 100 meters, the better the score! Good Luck!
Weightlifting
Back Squat (5-5-5-5-5)
Bench Press (5-5-5-5)
Metcon
Tabata: Air Squats (AMRAP – Reps)
8 Rounds
Air Squats
:20 Working
:10 Resting
Tabata Push-Ups (AMRAP – Reps)
8 Rounds
20 seconds AMRAP
Push-ups
10 seconds rest
Tabata Abmat Sit ups (AMRAP – Reps)
8 rounds
:20 of work followed by :10 rest