1.26 CFT Top Speed Athletics

27
Jan

1.26 CFT 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

Weightlifting

Snatch Complex – CF Teens (EMOM for 10min )

Snatch Deadlift + Position 2 (Above knee) High Pull + Snatch from the floor (Power or full)

Box Squats above Parallel at 85% (2 Reps EM for 10min)

EMOM for 10min

Metcon

Metcon (Time)

4 Rds

20 Overhead lunges, 45/35lbs

15 Wallballs, 14/10 – 9ft target for both

10 Push ups

Metcon (No Measure)

ROMWOD for remaining time.