1.24 Top Speed Athletics

17
Oct

1.24 Top Speed Athletics

CrossFit Reality – CrossFit Teens

Warm-up

Top Speed Sprint Warm up (No Measure)

10yd twisting lunge

10yd knee hugs

10yd Quad walk

10yd over and under

10yd Spider lunge

10yd Russian Walks

10yd Hollow Walk

10yd Hollow Hop

10yd Broad jump

10yd Single leg hop – (15yd-L, 15yd-R)

10yd Single leg triple jump – (10yd-L, 10yd-R)

10yd quick skips

3x50yd build ups

Gymnastics

Metcon (Time)

4 Rounds:

12 Pistol – L

12 Pistol – R

Weightlifting

Speed Back Squat (4×6 Speed Back Squat @ 70%)

4×6 Speed Back Squat @ 70%

Metcon

Metcon (AMRAP – Reps)

EMOM for 12 Minutes (Rotate movements on the minute, completing 4 rounds by the end)

15 Abmat sit ups

10 Burpees

5 OHS, 75/55/35