1.24.16 Top Speed Athletics


1.24.16 Top Speed Athletics

CrossFit Reality – CrossFit Teens


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

Speed & Plyo

4×6 Box jumps to 10yd sprint

4×6 Side to side jump to 10yd sprint

3×6 rhythmic lunge jumps, to 10yd sprint

2×5 per leg alternating 1,2,3 jump

3x20yd sprints


Metcon (Time)

5 Rounds

5 Burpees

25yd Reverse ball toss, 40/30/20

50yd sprint