12
Sep
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