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″