1.106 Top Speed Athletics

20
Aug

1.106 Top Speed Athletics

CrossFit Reality – CrossFit Teens

Warm-up

Top Speed Sprint Warm up (No Measure)

10yd twisting lunge

10yd knee hugs

10yd Quad walk

10yd over and under

10yd Spider lunge

10yd Russian Walks

10yd Hollow Walk

10yd Hollow Hop

10yd Broad jump

10yd Single leg hop – (15yd-L, 15yd-R)

10yd Single leg triple jump – (10yd-L, 10yd-R)

10yd quick skips

3x50yd build ups

Speed & Plyo

Metcon (No Measure)

2x 1 Foot

2x 2 Foot

2 x lateral

2 x Icky shuffle

2x Dead legs – R/L

3x25yd sled pull sprints

3x25yd sled push sprints

Weightlifting

Pause Back Squat (3×5, 3 sec Pause @ 55%)

3sec hold in the bottom

Metcon

Metcon (Time)

21,15,9

Alt DB Snatch, 25lbs

Burpees to plate

HSPU