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.