18
Apr
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