1.116 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)

EMOTM

Ev: 30 Wide outs

Od: 30 Lateral box shuffles

Weightlifting

Power Snatch (3×3)

Deadlift (5 reps E2M for 10 minutes)

Metcon

Metcon (AMRAP – Reps)

2min Max Sit ups

Metcon (AMRAP – Reps)

2min Max Push ups

Metcon (Time)

1mile run