1.62 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 (No Measure)

200 Double Unders

20 Push ups

20 Pull ups

20 Dips

Weightlifting

Back Squat (3×5 @ 85%)

Metcon

Metcon (Time)

5 Rounds

10 Squats @ 50% of above weight completed

10 KBS, 55/35

10 Wall balls, 14/10

Flexibility Training

Child’s pose

Archer in saddle

Saddle

Twisted lizard

Bound Angle

Seated straddle