30
Apr
1.64 Top Speed Teens
CrossFit Reality – CrossFit Teens
Warm-up
Top Speed Sprint Warm up (No Measure)
10yd twisting lunge
10yd knee hugs
10yd Quad walk
10yd over and under
10yd Spider lunge
10yd Russian Walks
10yd Hollow Walk
10yd Hollow Hop
10yd Broad jump
10yd Single leg hop – (15yd-L, 15yd-R)
10yd Single leg triple jump – (10yd-L, 10yd-R)
10yd quick skips
3x50yd build ups
Speed & Plyo
1 Leg bounding (4x20yd)
4x20yd single leg bounding
High Object touch (3×6)
3×6 jumps. Set object to highest point possible. Cold start
4x40yd sprint (4x40yd)
40yd sprint
Speed Squats
4×8 speed squats @ 50%
Metcon
Metcon (Time)
3 Person Partner WOD
4 Rounds
10 Snatch, 65lbs
3 Pull ups
4 Rounds
10 CnJ, 65lbs
6 T2B
10 Thrusters, 65lbs
9 Box Jumps