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