1.6

18
Nov

1.6

CrossFit Reality – CrossFit Teens

Top Speed Dynamic Warm up + Bands (No Measure)

Every 10 yds

– knee hugs

– quad walks

– side to side lunge

– spider lunge

– russian walks

– butt kickers

– 3 10yd sprints

Box Jumps (3 reps every 2 minutes for 10 minutes – max height)

Broad Jump (3 Broad Jumps every 2 minutes for 10 minutes)

Athletes should alternate between broad jumps and box jumps

Back Squat (7 Squats @ 75% + 10lbs – Every 3 min for 15min)

5 to 10min to get to 75%

Metcon (AMRAP – Reps)

3 min AMRAP

300yd Gasser

Max Ground to Over shoulder, med ball 14lbs/20lbs. (Middle school/girl 14lbs, High school 20lbs)

Flexibility Training

2min per joint

– wrist

– shoulder

– back

– hips

– glute

– quad

– ankle