9
May
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