1.70 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 (Time)

4 Rounds

20 Hollow rock

15 Push ups

10 Pistols, alt

Weightlifting

Snatch (5×2 @ 70% E2M for 10min)

No hookgrip, no moving of the feet

Back Squat (4×9 @ 70% E3M for 12min)

Metcon

Metcon (Time)

800m Run

50 Thrusters, 45/35

30 Pull ups

Flexibility Training

Flexibility

Lizard

Pigeon

Lizard

Pigeon

Archer in Saddle

Saddle