23
May
1.73 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)
Reverse Tabata – 3min each
1. Ring support hold top
2. Ring L-sit
3. Ring support hold bottom
Weightlifting
Snatch (5×2 @ 70% + 5lbs E2M for 10min)
No hookgrip, no moving of the feet
Back Squat (7×3 @ 85% E2M for 14min)
Metcon
Metcon (Time)
7 Rounds
7 Thrusters, 55/35
7 Burpees
Flexibility Training
Twisted lizard
Pigeon
Twisted lizard
Pigeon
Seated Straddle