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