1.68 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)

3 Slow Rounds

10 med ball V-ups, 20lbs

10 med ball hollow rocks, 20lbs

10 med ball superman extensions, 20lbs

10 med ball squats, 20lbs

10 HS Shoulder taps

Weightlifting

Snatch (5×1 @ 70% + 5lbs EMO2M)

no hookgrip, no moving of the feet

Back Squat (1×5 @ 85%)

Metcon

Metcon (Time)

For time:

300M Run

20 Burpees

10 Shoulder-to-Overhead, 105/75

Flexibility Training

Seated forward fold

Lizard

Pigeon

Lizard

Pigeon