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.