7
Sep
1.113 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)
4×6 GHR
3xmax band curls
Weightlifting
Power Snatch: 3×1,2,2 (3×1,2,2 – 80% then 2 dropsets at -10bs)
Power Snatch: 3×1,2,2 @ 80%, then drop down 10lbs 2 sets of doubles
Deadlift (5 reps E2M for 10 minutes)
Metcon
Metcon (AMRAP – Reps)
3min max wall balls
1min rest
3min max Sit ups
1min rest
3min max cals, row