1.30 Top Speed Athletics

8
Feb

1.30 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

Crossfit Teens Snatch Complex (EMOM for 10min)

1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch

Box Squats above Parallel @ 90%

10×2 EMOM

Metcon

Metcon (AMRAP – Rounds and Reps)

WOD

2 Rounds

14 Burpees

14 Push ups

14 Sumo Deadlifts, 135/95

14 Sit ups

14 Deck Squat

14 KBS

14ft HS Walks

14 Pull ups

14 DB Jerks, 35/20

Flexibility Training

RomWOD