9
Apr
1.53 Top Speed Athletics
CrossFit Reality – CrossFit Teens
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
Speed & Plyo
Plyometrics
3×5 Single leg box jump, F-L-R, 10-12″
4×5 Depth jumps, 20 to 30″
Weightlifting
Jump Squats
3×12 @ 25%
Metcon
Metcon (Time)
4 Rounds
20 Tuck ups
20 Push ups
20 Box jumps, 20″