TCF Youth – Wed, Oct 19
Thomasville CrossFit – TCF Youth
Default Warm-Up 1 (No Measure)
10 Reps Each
Wrist Circles (ea. direction)
Elbow Circles (ea. direction)
Shoulder Circles (ea. direction)
Bend and Reach
Torso Rotations
Hip Rotations
Leg Swings (Front,Back,Sides)
Ankle Rotations
Cossacks
Walking lunges
Spiderman Lunge
Run, Row, Rope 2 minutes.
This should be completed prior to the start of class.
Weightlifting
Deadlift (5-3-1 (75-85-95%))
Metcon
Metcon (No Measure)
5 Rounds
20 x Lunges
20 x sit-ups
10-20 x Kettlebell Swings
Rest 1:00