21
Mar
1.48 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
Back Squat (5×7 @ 75% + 5-10lbs)
Metcon
Metcon (AMRAP – Reps)
In 15min completes AMRAP
35 pound Snatch, 30 reps
10 Burpees
55 pound Snatch, 30 reps
10 Burpees
75 pound Snatch, 30 reps
10 Burpees
90 pound Snatch, as many reps as possible
Flexibility Training
Metcon (No Measure)
RomWOD
Twisted Lizard
Pigeon
Twisted Lizard
Pigeon
Seated Straddle
Sumo Squat