1.53 Top Speed Athletics

6
Apr

1.53 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

Gymnastics

Metcon (AMRAP – Reps)

3 Rounds

Ascending pull up ladder: 1,2,3…etc until you miss a set. Rest 10s for each pull up completed

Pull-ups (Max kipping pull ups)

Weightlifting

Back Squat (3×5 @ 65%)

Metcon

Metcon (Time)

Big But Boring

5 Rounds

10 Back Squats @ 50% of 3×5

10 V-up

10 Push ups

Flexibility Training

Dragon

Lizard

Twisted Lizard

Half front split