1.112 Top Speed Athletics

5
Sep

1.112 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)

6 sets of 5 reps 5sec ring row Negatives

50 Ring rows

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 (Time)

Partner WOD

50 Push ups

50 Box Jumps 20

200m run

30 Pull ups

30 Deadlifts, 125/85/55

200m run

100 abmat sit ups

200 Single unders

200m run