1.46 Top Speed Athletics

16
Mar

1.46 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

10min EMOM

EMOM for 10min

2 Push Presses

2 Front squats

2 Thrusters

Back Squat (4×9 @ 70% + 5 – 10lbs)

15min to complete

Metcon

Metcon (Time)

16.4 or

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups

Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target

Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

or

5 Rounds

5 Deadlifts, 125/105

10 Wall balls