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