1.120 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 (AMRAP – Reps)

1×10 push ups with 60s Rest

3×8 push ups with 60s Rest

1xMax effort push ups

Metcon (AMRAP – Reps)

2min Max Push ups

Weightlifting

Widow Maker

20 rep max back squat

Metcon

Metcon (AMRAP – Reps)

Tabata – 2min 20:10

1. Hang cleans, BB

1min Rest

2. Front Squats, BB

1min Rest

Metcon (AMRAP – Rounds and Reps)

4min AMRAP

12 Alt Pistols

9 HSPU

6 Burpees

3 Pull ups

10yd HS Walk