27
Apr
1.63 Top Speed Athletics
CrossFit Reality – CrossFit Teens
Warm-up
Top Speed Dynamic Warm up + Bands (No Measure)
10yd Knee hugs
10yd Quad walks
10yd Side to side
10yd Spider lunge
10yd Russian walks
10yd Standing split
10yd high knees
10yd butt kickers
10yd single leg jump – R
10yd single leg jump – L
10yd broad jump
3x sprints
1 round of Cross-symmetry bands
Gymnastics
Pull up Static Hold Complex
1 Pull ups, 3s hold
2 Pull ups, 3s hold
3 Pull ups, 3s hold and so on until 10 or failure
Push up static hold complex
Then:
2 Push ups, 5s hold
4 Push ups, 5s hold
6 Push ups, 5s hold and so on until 20 or failure
Weightlifting
Deadlift (3×5 @ 85%)
Metcon
Metcon (Time)
5 Rounds
10 Deadlifts @ 50% of 85% of 1RM
5 HSPU
100m run
Flexibility Training
Cross Shin Archer
Cross Shin
Cross Shin Archer
Cross Shin
Seated Forward Fold
Internal Hip Stretch