3
Oct
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