29
Aug
1.110 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)
4×8 BB Roll out
Weightlifting
Jerk Complex (4×1 @ 70% of 1RM rack Jerk)
Dip, 3s Pause, Drive up
Dip, 3s pause, Jerk”
Back Squat (Build to 90%+5lbs then drop 10lbs for max reps)
Metcon
Metcon (AMRAP – Reps)
E2Min for 12min
First 2 min
400m Run
Second 2 min
21 KBS
12 Pull ups