1.103 Top Speed Athletics

10
Aug

1.103 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

Speed & Plyo

Metcon (No Measure)

4 x 1 Foot ladder

4 x 2 foot ladder

2 x In and out

2 x Centipede

2 x Icky shuffle

Then:

EMOTM for 5 min

16 Rhythmic Lunge Jumps

Weightlifting

Clean + Hang Clean + Jerk (E2M for 10min)

4×1 Clean + Hang Clean + Jerk @ 70%

Metcon

Metcon (Time)

4 Rounds

300 meter run

15 Overhead squat 55/35 lbs

Flexibility Training

Child’s pose

Lizard

Lizard

Saddle

Seated Stradle