1.115 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)

10min EMOM

Even

15 1/4 squat jumps

Odd

25s low squat sprints

Weightlifting

Back Squat (Build to 90%+5lbs then drop 10lbs for max reps)

Metcon

Metcon (Time)

400m row

50 thrusters, BB

400m run

50 BB Drop Curls

400m Run