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Announcements

Recipe Idea: Pizza Bowl
https://thetravelbite.com/recipes/whole-30-pizza-bowls/

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

Cycle 1

Front Squat (5-5-5-5-5)

Bench Press (5-5-5-5-5)

Weightlifting

cycle 2

Front Squat (5-5-5-5-5)

Bench Press (10-10-10-10-10)

Weightlifting

Cycle 3

Front Squat (5-5-5-5-5)

50% BSQ

Bench Press (5-5-5-5-5)

50%

Metcon

Metcon (2 Rounds for reps)

2 Rounds

EMOM (60 seconds)

Dips

Anchored toes to Bar

Jumping Lunges

Pull-ups

Rest