1.65 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)

300m Run

40 Push ups

Weightlifting

Snatch (5×1 @ 70% EMO2M)

no hookgrip, no moving of the feet

Back Squat (3×8 @ 65%)

Back Squat (1×5 @ 70%)

Back Squat (1×2 @ 75%)

Back Squat (1×1 @ 80%)

Metcon

Metcon (Time)

For time:

30 Pull ups

30 Burpees

30 Pistols, alt

Flexibility Training

Dragon

Pigeon

Half front split

Cross shin