4
Jun
1.77 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
Speed & Plyo
Metcon (No Measure)
3×10 yd sprint, 3pt
1x20yd sprint, 3pt
3x40yd sprint, 3pt
3x shuttle run
3×20 1-leg bounding, per leg
3×5 high object jumps
3×5 bounding per leg alternating 1,2,3 jump
Metcon
Metcon (Time)
400m Run
30 OHS, BB
20 Sit ups
10 Push ups