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