14
Nov
1.31 Top Speed Athletics
CrossFit Reality – CrossFit Kids
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 (No Measure)
4 Rounds
30s Max Pistols – L
30s Bottom Pistol Hold – L
30s Max Pistol – R
30s Max Pistol Hold – R
1min Rest
Weightlifting
Speed Back Squat (4×6 Speed Back Squat @ 70% + 5lbs)
4×6 Speed Back Squat @ 70%
Metcon
Metcon (AMRAP – Reps)
14min AMRAP
3 v-up
3 Push ups
6 V-up
6 push ups….
RX+ = T2B and HSPU