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