1.58 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 (Time)

For time:

30 Pull ups

30 Push ups

Weightlifting

Back Squat (3×5 @ 80%)

In between sets, work up to a heavy 2RM hang clean

Metcon

Metcon (Time)

5 Rounds

10 Squats @ 50% of squat weight just completed

10 Ring Rows

150yd gasser

Flexibility Training

Dragon

Saddle

frog

Seal

Twisted Cross