1.102 Top Speed Athletics

CrossFit Reality – CrossFit Teens

Warm-up

TOP Speed Dynamic Warm up (No Measure)

10yd Knee hugs

10yd Quad walks

10yd Side to side lunge

10yd Spider lunge

10yd Russian Walks

10yd Standing splits

10yd High knees

10yd Butt kickers

10yd Hollow hops

10yd Broad jumps

3x 10yd sprint

Gymnastics

Metcon (No Measure)

1,2,3,4…10 Pull ups (kipping)

10,9,8,7…1 Dips (Kipping)

Weightlifting

4×1 Snatch + Hang Snatch + Snatch Balance (E2M for 8min)

4×1 Snatch + Hang Snatch + Snatch Balance
Begin with workload you ended with from last week. Add a small amount of weight each round.

Back Squat (1×3 @60%, 1×3 @70%, 1×3 @80%, 1×3 @ 90%,)

Metcon

Metcon (AMRAP – Reps)

Tabata Squats

Then:

4min Max pull ups

Flexibility Training

Child’s pose

Lizard

Lizard

Saddle

Seated Straddle

Cross Shin Archer