6
Jan
1.19
CrossFit Reality – CrossFit Teens
Warm-up
T.O.P. Speed Dynamic Warm up
– 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
– 3x 10yd sprints from 3pt stance
Weightlifting
Box Squats – Below Parallel (EMOTM for 10min @ 80% Below Parallel)
Snatch Complex (EMOTM for 10min)
2 Power Position High Pulls + 2 Hang PSN + 2 OHS
WallBalls (EMOTM for 10min)
10 WallBalls EMOTM for 10min
Metcon
Metcon (Time)
3 Rounds
20KBS, 35/53/71
200yd Gasser