5
Oct
1.122 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)
1min max GHD sit ups
1min max hip extension
Then
6x30s top of push ups plank with 10s rest
Weightlifting
Box Squats (8×2 Box Squat @ Parallel @ 70% E60s)
Metcon
Metcon (AMRAP – Reps)
10min AMRAP:
30 Lateral Barbell Burpees
30 Snatch, 45/35/15
20 Lateral Barbell Burpees
20 Snatch, 55/45/25
10 Lateral Barbell Burpees
Max Snacthes, 65/55/35
– Continue to do Burpees if you can’t lift the weight.