1.30 Top Speed Athletics

2
Nov

1.30 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 (AMRAP – Reps)

3 Rounds

30s Max Sit ups

30s Rest

30s Max Back Ext

30s Rest

Weightlifting

Halt Clean (4×2 Halt Clean @70% w/3s pause at knee)

4×2 Halt clean @ 70% with 3s pause at the knee

Metcon

Metcon (Time)

4 Rounds

200m Run

15 Unbroken S2O, 65/45/35

If you break the S2O run 100M